• 04/29/16: Friday ClimbdayToday's Workout:
    • Conditioning - For Time (Sx = 6 Rounds / Rx = 8 Rounds / CRx = 10 Rounds
      • 10 Overhead Squats (Sx = 65#/45# - Rx = 95#/65#)
      • 2 Rope Climbs (Sx = 14 Ring Rows)
      • 30 Double Unders
    • Finisher - Tabata Abmat Sit Ups
  • 04/28/16: Yoursday – WLC @ 7:15pm908 Weightlifting ClubTonight @ 7:15pm – This takes the place of open gym will be the 908 Weightlifting Club.  We know many of you are interested in improving your technique in the snatch and clean & jerk, and this is your time to do it.  The entire hour long class is dedicated to form and technique work.  Classes can expect to be lead through a thorough mobility warm up, drill empty barbell technique, and spend at least half the class working in pairs on weightlifting complexes and accessory work.  There is no conditioning element.  There is a progression to the program, so the more consistent you are with attendance, the more progress you will see.  The class is capped at 20 people. You must preregister.  We may add another time block if the demand is there, so if you are unable to get into to the class, please email Tim@CrossFit908.com. Today is Thursday Yoursday, which means all classes are set up like open gym.  You can use the hour long class to work on a skill, make up a missed workout, work on mobility, lift, or just enjoy the ambiance.  We will be programming additional squatting on Thursdays and Sundays for those looking to make #allthegains.  Bottom line, enjoy the day.  Do some stuff you need to work on, and do some stuff you love. Thursday Squats –
    • Back Rack Barbell Lunge – 8 x 6 reps @ 62.5% of 1RM Back Squat (3 reps each leg)
    Skill Of The Month –
    • Double Under – Spend 5-10 minutes practicing your jump rope technique.  Ask your coach for some cues.  If you are proficient but still want to work on them.  Try the flight simulator, but cap yourself at 10 minutes.  5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 unbroken double unders.  You must stop between sets and start at 0.  Here is a video on Double Unders.
  • 04/27/16: “DT”Today's Workout:
    • Skill – EMOM10 – 1 Deadlift + 1 Hang Power Clean + 1 Push Jerk - Start @ 70% of 1RM Clean & Jerk
    • Conditioning – “DT” – 5 Rounds For Time - Last completed 01/08/16
      • 12 Deadlifts (Sx = 75#/55# – Rx = 115#/75# – CRx = 155#/105#)
      • 9 Hang Power Cleans
      • 6 Push Jerks (Split Jerk are good as well)
    • Finisher – Superset – 3 Sets – 10 Strict Chin Ups / 20 Band Tricep extensions
    In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
  • 04/26/16: We squattin’Today's Workout:
    • Strength - Back Squat - 9 @ 62.5% / 9 @ 67.5% / 9 @ 72.5% of 1RM
    • Conditioning - "Apache's Bow"
      • 42 Toes To Bar
      • 21 Handstand Push Ups (Sx = Box or DB Push Press / Rx = Head to Ground / CRx = 4"/2" Deficit)
      • 30 Toes To Bar
      • 15 Handstand Push Ups
      • 18 Toes To Bar
      • 9 Handstand Push Ups
    • Finisher - Tabata Side Plank alternating sides
  • 04/25/16: Monday RundayToday's Workout:
    • Strength - 5 Sets - Superset - Rest 2 minutes between sets
      • 8 Dumbbell Bench Press
      • 8 Bent Over Dumbbell Row
    • Conditioning - Every 4 minutes for 4 rounds - Rest 1 minute after each round
      • 1st & 3rd Round -
        • Run 300M
        • Max Burpees
      • 2nd & 4th Round -
        • Run 300M
        • Max Wall Balls (Sx = 14#/10# - Rx = 20#/14#)
    • Finisher - 40 Strict Chin Ups
  • 04/24/16: Sunday UpdateYoga today @ 8:30am. Today's Squats - Back Squat - 5 x 3 @ 72.5% of 1RM with a 5 second eccentric.  Have someone count your time.  This is not a pause squat, but rather take five seconds to lower to the bottom of your squat. The week ahead:
    • Mon - DB Bnech + Row + Couplet
    • Tue - Back Squat + Couplet
    • Wed - BB Complex + "DT"
    • Thurs - Yours + Back Rack Lunge + Weightlifting Club
    • Fri - Triplet
    • Sat - Partner Workout
    • Sun - Yoga + Front Squat
  • 04/23/16: “Mary”Good luck to all of our Masters athletes completing the Masters Qualifiers workouts for the 2016 Crossfit Games.  In case you don't know who they are, Becky B., Andy S., and Bart Z..  Make sure you wish them well when you see them in the gym.  They may need some loud cheers as well to push through the tough workouts.  Good luck you four! Battle of The Bae's - We have a bunch of teams competing today at Powerpack CrossFit in Atlantic Highlands.  Emmy and myself are on a team, so you can call come and watch me play catch up.  Hope to see a bunch of you there! Today's Workout:
    • Skill - Pistol Work
    • Conditioning - "Mary" - AMRAP20
      • 5 Handstand Push ups (Sx = Box or DB Push Press / Rx = Head to Ground)
      • 10 Pistols (5 each leg) - (Sx = Modified Pistol OR 20 Air Squats)
      • 15 Pull Ups (Sx = 15 ring rows)
    • Finisher - Tabata Burpees
  • 04/22/16: Friday FunsiesToday's Workout:
    • Strength - 10 minutes to establish a 1RM Dumbbell Snatch.  You must be able to complete the snatch on each arm.
    • Conditioning - "Dumb Isabel" - 12 min time cap
      • 30 2-for-1 Dumbbell Snatches @ 70% of your 1RM
    • Finisher - Teams of 3-4 people - 1 min max on bike each time.
      • 5 Rounds Each - Cal Assault Bike (Sx = 12 / 9 - Rx = 15 / 10 - CRx = 20 / 15)
  • 04/21/16: Weightlifting Club Tonight @ 7:15PM908 Weightlifting ClubTonight @ 7:15pm - This takes the place of open gym will be the 908 Weightlifting Club.  We know many of you are interested in improving your technique in the snatch and clean & jerk, and this is your time to do it.  The entire hour long class is dedicated to form and technique work.  Classes can expect to be lead through a thorough mobility warm up, drill empty barbell technique, and spend at least half the class working in pairs on weightlifting complexes and accessory work.  There is no conditioning element.  There is a progression to the program, so the more consistent you are with attendance, the more progress you will see.  The class is capped at 20 people. You must preregister.  We may add another time block if the demand is there, so if you are unable to get into to the class, please email Tim@CrossFit908.com. Today is Thursday Yoursday, which means all classes are set up like open gym.  You can use the hour long class to work on a skill, make up a missed workout, work on mobility, lift, or just enjoy the ambiance.  We will be programming additional squatting on Thursdays and Sundays for those looking to make #allthegains.  Bottom line, enjoy the day.  Do some stuff you need to work on, and do some stuff you love. Thursday Squats –
    • Front Rack Barbell Lunge – 6 x 8 reps @ 52.5% of 1RM Back Squat (4 reps each leg)
    Skill Of The Month –
    • Double Under – Spend 5-10 minutes practicing your jump rope technique.  Ask your coach for some cues.  If you are proficient but still want to work on them.  Try the flight simulator, but cap yourself at 10 minutes.  5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 unbroken double unders.  You must stop between sets and start at 0.  Here is a video on Double Unders.
  • 04/20/16: Night Out & Nutrition ChallengeWe are thinking of doing a night out soon.  Would Saturday, April 30, Thursday May 12, or Saturday May 21 work for anyone?  Please post to the comments and we'll try to accommodate everyone. Also, how many people would be on board for another partner nutrition challenge as we head into summer? Today's Workout:
    • Conditioning - AMRAP25 - "Midline Incline"
      • 2 Toes To Bar
      • 2 Box Jumps (Sx = 20"/18" - Rx = 24"/20")
      • 200m Run
      • 4 Toes To Bar
      • 4 Box Jumps
      • 200m Run
      • Continue adding 2 reps to each round of Toes to Bar & Box Jumps
      • Coach's Note - For those of you who can get a few toes to bar, but struggle with them, try to get every single rep on today's workout.  There is a lot of time, so work on making sure every rep is legit.  Practice your kipping!
    • Finisher - Couch Stretch 2 min each leg + Elevated Pigeon Pose on Box 2 min each leg
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