• 07/24/14: YoursdayToday is Thursday Yoursday.  It is a programmed rest day.  You can use any of the scheduled classes to make up any workouts you missed this week, to work on mobility, work on a skill, lift heavy, or just mess around.  Enjoy your day.  Make sure to ask your coaches for help.
  • 07/23/14: Muscle Up FunThis Saturday, July 26th, Kevin G's wife Yani is throwing him a birthday pool party starting at 4pm in Mountainside.  Please email Yani at Yaniva.guidicipietro@gmail.com, if you would like to come as well as for the address! Today's Workout:
    • Skill - 3 x ME Muscle Ups (Bar or Ring) - Rest 2 min - (Sx = 3 x ME Strict Pull Ups superset with max effort strict ring dips - Rest 2 min) - 20 min cap
    • Conditioning - 50-40-30-20-10 reps for time of
      • Russian KB Swings (Sx = 35#/26# - Rx = 53#/35# - CRx = 70#/53#)
      • Push Ups
    • Finisher - Collect 2 min in a hollow hold or 100 hollow body rocks
  • 07/22/14: On the road again….Erin and I are off to California to watch the 2014 Crossfit Games.  It is so exciting to go this year because we have come to know several of the athletes competing.  For athletes to even make it to this stage is so impressive.  They will be put to the test to find out who is the fittest, but we already know that every athletes there is exceptional. Best of luck to everyone competing. A quick update on me, and what I'll be involved in over the next couple months.  I head to DC for training camp on 08/10.  I will be there for 10-days practicing with the DC Brawlers and prepping for the regular season.  We have a match on 8/23 in Phoenix, and then another one in DC on 08/26.  I'll be back in NJ from 8/27 - 8/31. 09/01 I have to head back to DC to start practice for our 3rd match on 09/06 in DC.  I return back to NJ for a week, before I have to head back to DC for post season prep. From there through the first week of October I will be traveling from DC to Charlotte to DC to Vegas to DC, and finally back home around October 6.  What I once thought would be a minimal time commitment has turned out to be a full time gig, not surprisingly either as the level of professionalism and effort going into making the NPGL happen is massive.  Despite me being gone, I will still be heavily involved with the coaches, the blog, emails, etc.  I am not planning on "leaving" or "closing" the gym.  908 is my home, and I will never leave it permanently.  This opportunity is too great to pass up, and while I"ll miss you guys dearly, I'm beyond excited for a new chapter in my life.  The toughest part for me will be being away from Erin.  We spend everyday together and have for the past 2+ years.  I wish she could be with me all the time, but I know she'll be cheering me on from NJ.  I'll miss you, Er!  Thanks for helping me get this far.  I could not have done it without you.  I love you. I hope you all follow the DC Brawlers this season.  The team is amazing, and the races are really fun to watch.  Thank you to everyone for your support thus far. Brawl Out! TC Today's Workout:
    • 5 Rounds For Time (40 min time cap)
      • 400m Row
      • 40 Double Unders
      • 400m Run
    • Finisher - Mobilize - Hamstring Stretch on rig 2 min per leg / couch stretch on wall 2 min per leg
     
  • 07/21/14: Thrusting into the weekToday's Workout:
    • Strength - Find a 1RM Thruster
    • Conditioning - AMRAP15 - Increasing rep scheme
      • 200m Run
      • 2 DB Thrusters (Sx = 30#/20# - Rx = 40#/30#)
      • 2 Toes To Bar
      • 200m Run
      • 4 DB Thrusters
      • 4 Toes To Bar
      • 200m Run
      • 6 DB Thrusters
      • 6 Toes To Bar
    • Finisher - AMRAP2 - Sit Ups
  • 07/20/14: Sunday UpdateThis week @ 908:
    • Mon - 1RM Thruster + Triplet
    • Tue - Triplet
    • Wed - Muscle Ups/ Pull Up/Dips + Couplet
    • Thurs - Yours
    • Fri - 1RM Snatch + Couplet
    • Sat - Partner Triplet
     
  • 07/19/14: And The Nutrition Challenge Winners Are….Congratulations to Megan O'Brien and Dave Fitt on winning the summertime challenge! These two had amazing results.  Two honorable mentions that also had phenomenal results were Jill Mihansky and Carly Humphreys. Congratulations to everyone who stuck with the challenge through one of the hardest times of the year.   Today's Workout:
    • AMRAP20
      • 300m Run
      • 15 Box Jumps (Sx = 20"/18" - Rx = 24"/20")
      • 10 Pull Ups (CRx = CTB)
      • 5 Handstand Push Ups (Sx - 15 second hold / Rx = Ground / CRx = Deficit)
    • Finisher - AMRAP5 - Alternating sled push.  Get into groups and push the sled 40 ft.  Alternate every push.
  • 07/18/14: CF 908 Night Out Tonight!CrossFit 908 Bar Night is tonight at 8PM at King Bennie’s Tiki Lounge at Nagoya. Today's Workout:
    • Skill - EMOM10 - 1 Bear Complex - I don't love this demo, but we are doing it the first way she describes with a Power Clean, Front Squat, Shoulder to Overhead, Back Squat, Shoulder To Overhead.
    • Conditioning - For Time
      • 10-9-8-7-6-5-4-3-2-1 reps for time of
        • Deadlift (Sx = 95#/65# - Rx = 155#/105# - CRx = up to 70% of 1RM)
        • Burpee Over the Bar (Lateral)
    • Finisher - 3 x (15 Press Ups + 30 sec plank on each side) - Rest 1 min
  • 7/17/14 – Thursday Yoursday

    CrossFit 908 Bar Night We are long overdue for a CrossFit 908 night out. Let’s celebrate summer and the end of the nutrition challenge – join us Friday, July 18 at 8PM at King Bennie’s Tiki Lounge at Nagoya.

    Today is Thursday Yoursday.  You can use any of today’s scheduled classes to make up a workout that you missed this week.  You can work on a skill, lift something heavy, work on endurance, or just mobilize.  Make sure to ask your coaches for help. Enjoy your day.

    Optional Strength – Find a 1RM Clean (Squat)

    Optional Endurance – 10 x 100m Hill Sprint - Driveway to 2nd stop sign.  Walk down as recovery.

  • 07/16/14: WhensdayDue to the Mt Carmel Festival tonight, Springfield Avenue will be closed starting at 6PM. You will not have auto access to the gym without a car pass. If you can, please pick a pass up at the gym earlier today if you are coming to the gym past 6PM tonight. CrossFit 908 Bar Night We are long overdue for a CrossFit 908 night out. Let’s celebrate summer and the end of the nutrition challenge – join us Friday, July 18 at 8PM at King Bennie’s Tiki Lounge at Nagoya. Today's Workout:
    • Superset - 3 Rds - Rest 1 min between
      • 10 Strict Toes To Bar
      • 20 sec Hollow Hold
    • Conditioning - 5 Rds - Rest 1 min between AMRAPS
      • AMRAP 2
        • 20 Russian KB Swings (Sx = 35#/26# - Rx = 53#/35# - CRx = 70#/53#)
        • Max Rep Double Unders
    • Finisher - 400m Farmers Carry (As heavy as possible)
  • 07/15/14: Tuesday Triplet – New Fundamentals @ 7:30PMNew CrossFit 908 Fundamentals Starts Tonight @ 7:30PM! Sign Up Here. Summertime Challengers! - We are determining the winners.  We need all weigh-outs by today or you will not be eligible.   Today's Workout:
    • Strength - 5 x 10 Alternating (As challenging as possible)
      • Ring Row
      • Ring Dip
    • Conditioning - AMRAP18
      • Run 400m
      • 10 Dumbbell Push Press (Sx = 30#/20# - Rx = 40#/30# - CRx = 50#+/35#+)
      • 10 DB Hang Power Clean (Same weight)
    • Finisher - AMRAP2 - Strict Pull Ups
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