• 07/25/16: Clean & ChipperSaturday, July 30th - CrossFit 908 BBQ at Juan G’s house.  All are welcome.  It is a great day filled with amazing people in the world’s most fun backyard. Check out the Facebook event HERE and please RSVP if you are coming! Today's Workout:
    • Strength / Skill - EMOM10 - 1 Clean + 2 Front Squat + 2 Jerk - Start @ 60% of your 1RM C&J and attempt to increase to 70-75% over the 10 minutes.
    • Conditioning - For Time "Slam Handwich"
      • 25 Burpees to Pull Up Bar (Modify to a plate if the bar is too far to jump to or too close)
      • 500m Row
      • 25 Chest To Bar Pull Ups (Sx = Strict Banded Pull Ups OR Jumping Chest to Bar.  To measure for a jumping chest to bar, stand on a box underneath the pull up bar. With your arms straight overhead, the pull up bar should be approximately 3 inches below your wrists.
      • 500m Row
      • 25 Toes To Bar (Sx = Straight Leg Raise)
      • 500m Row
      • 25 Burpees To Pull Up Bar
    • Finisher - 50 wtd abmat sit ups
  • 07/24/16: Sunday UpdateThe week ahead:
    • Mon - Clean Complex + Chipper
    • Tue - Couplet + Assault Bike
    • Wed - DB Push Press + Triplet
    • Thurs - Yours + WLC
    • Fri - Deadlift + Chipper
    • Sat - Partner Chipper
    • Sun - Yoga + Open Gym
  • 07/23/16: Get you cardio fix on…Today's Workout;
    • For Time - "Bells and Whistles" - Teams of 2
      • Run 1 Mile - Together
      • 40 Partner Wall Balls Over Pull Up Bar (Sx = 14#/10# - Rx = 20#/14# - CRx = 35#/20#)
      • 30 Synchronized KB Swings (Sx = 35#/26# - Rx = 53#/35# - CRx = 70#/53#)
      • 2K Row (Alternate as desired)
      • 30 Synchronized KB Swings
      • 40 Partner Wall Balls
      • Run 1 Mile - Together
    • Finisher - 4 x :30 Wtd Plank - Increase weight each set
  • 07/22/16: AmandaToday's Workout:
    • Strength - Spend 15 minutes building to a 1-rep max snatch
    • Conditioning - For Time - "Amanda"
      • 9 - 7 - 5 reps of
        • Muscle Ups (Sx = 2 for 1 Strict Pull Ups + Burpees)
        • Snatch (Sx = 95#/65# - Rx = 135#/95#)
        • **NOTE - Today's workout is extremely high skill.  Muscle Ups and Snatches are two of the most difficult gymnastics and weightlifting movements respectively that we do in CrossFit.  There is a lot of demand on the shoulders today.  Please scale appropriately and do not attempt to force any of these movements.
    • Finisher - Single Arm Overhead Carry - 400M - Alternate as needed.
  • 07/21/16: CrossFit 908 BBQ on Saturday July 30In a little over a week we'll be having a CrossFit 908 BBQ at Juan G's house.  All are welcome.  It is a great day filled with amazing people in the world's most fun backyard. Check out the Facebook event HERE. 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.  Bottom line, enjoy the day.  Do some stuff you need to work on, and do some stuff you love. Weightlifting club is tonight @ 7:15pm.  Come get your lift on with Jake! Skill Of The Month – Muscle Up / Bar & Ring / Kipping
    • The focus for Thursdays in July will be muscle ups  During each class the coach will spend time with whoever is interested in learning progressions for muscle ups.  This will include learning how to properly kip, understanding the requisite strength to perform both the pulling and pushing portion of the muscle up, as well as practicing different progression on transitioning from below the rings/bar to above.  Here are some basics on the muscle up.  If you already have a muscle up, you can still work on progressing towards increasing your max set as well as strict muscle ups.  If you are interested in learning a muscle up, use these next four weeks to gain a full understanding of the fundamentals pieces of the muscle up, and practice them as much as you can.  Here is another video of Dave Durante on the strict muscle up.
  • 07/20/16: We’re Climbing!Today's Workout - Last completed on 01/27/16
    • Skill - Ca Assault Bike - In groups of up to five people, each person completes 5 rounds for time of (Sx = 9 / 7 cals - Rx = 12 / 9 - CRx = 15 / 12).  Alternate accordingly.
    • Conditioning - For time - "Aftermath"
      • 2 Rope Climbs (Sx = 12 ring rows or 2 modified rope climbs from ground)
      • 50 Abmat Sit Ups
      • 2 Rope Climbs
      • 50 Air Squats
      • 2 Rope Climbs
      • 35 Abmat Sit Ups
      • 2 Rope Climbs
      • 35 Air Squats
      • 2 Rope Climbs
      • 20 Abmat Sit Ups
      • 2 Rope Climbs
      • 20 Air Squats
    • Finisher - Spend 10-15 minutes foam rolling your Quads / IT Bands / Lats / Thoracic Spine)
  • 07/19/16: It’s all in the hips…Today's Workout:
    • Strength - EMOM10 - 2 Push Press + 1 Push Jerk (Rack or Ground) - Start @ 75% of 1RM Push Press
    • Conditioning - For Time - "Double Trouble"
      • 110 Double Unders
      • 15-12-9 reps for time of
        • Hang Power Clean (Sx = 95#/65# - Rx = 135#/95# - CRx = 185#/125#)
        • Handstand Push Ups (Sx = Box or abmats / Rx = Head to Ground / CRx = 4"/2" Deficit)
      • 110 Double Unders
    • Finisher - 3 x 10 Strict Toes To Bar + 40 Russian Twists
  • 07/18/16: Welcome to the Quad Life.The week ahead:
    • Tue - Push Press / Push Jerk + Triplet
    • Wed - Bike + Chipper
    • Thurs - Yours + WLC
    • Fri - Snatch + Amanda
    • Sat - Partner WOD
    • Sun - Yoga + Open Gym
    Today's Workout:
    • Strength - Take 15 minutes to find a 1 rep max (1rm) front squat).  Then completed 3 x 3 @ 80%
    • Conditioning - AMRAP10 - "Ghosts and Goblets"
      • 10 Goblet Squats (Sx = 30#/20# - Rx = 50/35# - CRx = 70#/50# - Note - you can use a KB or DB)
      • 10 Burpees
    • Finisher - 3 x 1:00 Plank + 10 KB Side Bends each side
  • 07/16/16: Partner WorkoutToday's Workout:
    • Strength - Teams of 2 - Using same bar, build to a 3 rep max Thruster from the ground.  Score is sum of max weights lifted.
    • Conditioning - Teams of 2 - Score = Total Time - Total Reps.  As one partner is rowing / running or doing double unders, the other partner is trying to accumulate as many reps as possible.
      • Row 1K alternating every 250m
        • Max Box Jumps (Sx = 20"/18" - Rx = 24"/20")
      • Run 1200m alternating every 300m
        • Max Toes To Bar
      • 300 Double Unders alternating every 50 reps
        • Max Burpees
    • Finisher - 400m Team Farmers Carry - One heavy sets of DB or KB and one lighter set.  Alternate as needed.
  • 07/15/16: Rings and ThingsToday's Workout:
    • Skill - 4 Rounds Each For Total Cals + Reps
      • :20 Assault Bike Sprint
      • :10 Rest
      • 1:00 Max Muscle Ups (Sx - Rounds 1/3 = Max Ring Rows - Rounds 2/4 = Max Ring Dips)
      • Rest 2 minutes
    • Conditioning - AMRAP9 - "Why was 6 afraid of 7?"
      • 7 Shoulder To Overhead (Sx = 75#/55# - Rx = 95#/65# - CRx = 135#/95#)
      • 8 Front Rack Reverse Lunges
      • 9 Hang Power Cleans
    • Finisher - 2 min couch stretch + 2 min pigeon pose
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