• 12/03/16: 908 Party Tonight @ 8pm!REMINDER REGARDING HOLIDAY PARTY - We will be hosting our 908 Holiday party this Saturday night @ 8pm.  All 908ers are encouraged to attend.  Please feel free to bring friends and family.  Please bring one item of food or booze to help the cause! FYI: Due to Berkeley Height's Winter Walk - On Saturday night, Springfield Avenue and Sherman Avenue will be CLOSED to traffic between Snyder and Plainfield beginning at 4pm. The roads will reopen at 10pm. In order to get to the gym, you will have to take Plainfield Ave to Washington St and then to Summit Ave. If that intersection is also closed, take Springfield Ave to Station Ave to Washington St to Summit Ave. We will at the gym setting up late afternoon Saturday, so we will post an update on how to get to the gym if there are more street closings. Today's Workout:
    • In teams of two complete the following:
      • Run 1200m / Row 1200m / Run 900m / Row 900m / Run 600m / Row 600m - Alternate every 300m
      • While one partner is rowing or running the other partner will be completing an AMRAP of:
        • 6 Dumbbell Snatch (Sx = 35#/25# - Rx = 50#/35# - CRx = 70#/50#)
        • 7 Hand Release Push Ups
        • 8 Box Jumps (Sx = 20"/18" - Rx = 24"/20" - CRx = 30"/24")
    • Finisher - 60 Burpee Over Partner For Time - Alternate every 2 burpees
    A very Happy First Birthday to this little guy.
  • 12/02/16: Announcements!REMINDER TO ALL 5AM ATTENDEES - If you are unable to attend the 5am, please sign yourself out of the class no later than 9pm the night before.  We have a wait list each day and some people are either no showing to the 5am or are not signing out early enough for another person to get the notification that they have been upgraded from the wait list.  If we are going to walk a hard line with the 25 person cap, then there needs to be an honest effort on your part to give someone else a chance to take your place if you are unable to attend.  Please adhere to this policy. REMINDER REGARDING HOLIDAY PARTY - We will be hosting our 908 Holiday party this Saturday night @ 8pm.  All 908ers are encouraged to attend.  Please feel free to bring friends and family.  Please bring one item of food or booze to help the cause! FYI: Due to Berkeley Height's Winter Walk - On Saturday night, Springfield Avenue and Sherman Avenue will be CLOSED to traffic between Snyder and Plainfield beginning at 4pm. The roads will reopen at 10pm. In order to get to the gym, you will have to take Plainfield Ave to Washington St and then to Summit Ave. If that intersection is also closed, take Springfield Ave to Station Ave to Washington St to Summit Ave. We will at the gym setting up late afternoon Saturday, so we will post an update on how to get to the gym if there are more street closings. LAST CALL FOR THE 908 HOLIDAY PARTNER NUTRITION CHALLENGE -  Starts on Monday, 12/05.  Sign up deadline is today, 12/02.  If you need a partner, put your name on the whiteboard at the gym OR email Erin@CrossFit908.com.  All teams will be decided by Sunday, 12/04.  We will be sending out a welcome email over the weekend.  For now, make sure you have joined the Facebook group. Today's Workout:
    • Strength - 8 x 4 Back Squat @ 1-5lbs heavier than last FRIDAY
    • Conditioning - "Going Up" -
      • AMRAP4 - Deadlifts (Sx = 75#/55# - Rx = 95#/65# - CRx = 135#/95#)
      • AMRAP4 - Hang Power Cleans
      • AMRAP4 - Shoulder To Overhead
      • NOTE****At the top of every two minutes complete 40 Double Unders (Sx = 30 seconds of attempts or 80 singles)
    • Finisher - 400M Single Arm Farmers Carry + Single Arm Overhead Carry.  Challenge yourself on both.  Alternate hands as needed.
     
  • 12/01/16: Mobility Seminar Tonight @ 6:30pm
    • TONIGHT @ 6:30PM – Shoulder Mobility Workshop with Keith Wittenstein @ CrossFit 908.  6:16PM and 7:15PM time classes are cancelled.  This workshop is for CrossFitters that need help going overhead. So basically all CrossFitters.  If you have tight shoulders, he will show you how to stretch them. If you have weak shoulders, he will show you how to strengthen them.  If they hurt and you don’t know why, we’ll figure that out together.  This workshop will focus on overhead mechanics that apply to handstands, overhead squats, and even pull ups. 2 hour long seminar, $35, sign up here. (Please note – Thursday’s 6:15pm and 7:15pm Weightlifting Club are cancelled due to seminar.  Everyone from open gym must finish up by 6:30pm.)
    • Saturday, December 3rd @ 8PM – It’s that time of year again…the 908 Christmas Party @ CrossFit 908!  All are welcome – family, spouses, kids, friends!  We will have some Kettlebell Kitchen dishes along with adult beverages, but please feel free to bring a food/beverage item of your choice.  Join the Facebook event here. (Please note – Sunday’s yoga and open gym are both cancelled due to party cleanup)
    • The Holiday Nutrition Challenge Starts on Monday, 12/05.  Sign up deadline is Friday, 12/02.  If you need a partner, put your name on the whiteboard at the gym OR email Erin@CrossFit908.com.  All teams will be decided by Sunday, 12/04.  We will be sending out a welcome email over the weekend.  For now, make sure you have joined the Facebook group.
    Skill Of The Month – Rope Climb
    • The focus for Thursdays in December will be rope climbs.  During each class the coach will spend time with whoever is interested in learning how to properly climb ropes. You’ll learn multiple climbing techniques and be able to practice proper foot holds in a safe setting.  It is recommended that you purchase a calf sleeve to protect against rope burn when climbing and descending.  You want to buy a smaller size so it doesn’t slide when climbing.  I wear a medium.  Here is a video from Jason Khalipa on two popular styles of climbing.
    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.
  • 11/30/16: 908 Holiday PartyTo all 908ers, This Saturday will be our annual Holiday party.  We plan to start around 8pm.  Please feel free to bring your loved ones.  Kiddos are welcome, but there is probably a point at which they should go home (just being real).  We encourage everyone, vets and newbies alike, to show up, meet some of the other great 908ers who workout the opposite time of day from you, and have some laughs.  The party will go as long as there are participants.  In years past that has been anywhere form 3-4am.  Oh well.  It only happens once per year! Please bring an item of food or drink with you.  We will be providing some beer, wine, hard alcohol, and food from kettlebell kitchen.  We hope you all will join us! Tim & Erin Today's Workout:
    • Part A - EMoM12 -
      • Min 1 - Calorie Bike (Sx = 9/7 - Rx = 12/9 - CRx = 15/11)
      • Min 2 - Rope Climbs (Sx = 3-5 Strict Unassisted Chin Ups OR 2 Mod Rope Climbs / Rx = 1 Rope Climb / CRx = 2 Rope Climbs or 1 Legless RC)
    • Rest 2 min
    • Part B - EMOM12
      • Min 1 - Calorie Row (Sx = 10/8 - Rx = 15/12 - CRx = 20/15)
      • Min 2 - Wall Balls (Sx = 10 reps / Rx = 15 reps / CRx = 20 reps)
    • Finisher - 3 Sets - 10 Dumbbell Bent Over Row / 10 Strict Dumbbell Press
  • 11/29/16: Nutrition Challenge Starts Monday, 12/5!CrossFit 908 Holiday Nutrition Challenge 2016 - CF908 challenges you to eat, sleep, hydrate and exercise well for 26 days (Dec 5 through Dec 30). The Holidays are here, and the New Year is nearly upon us. Let’s not give up all the progress we have made over the past year to the month of December, a time when Holiday parties, minimal daylight, and cold weather start to lower our inhibitions and motivation. Instead of going into January with the mindset of, “I’m going to turn this ship around,” wouldn’t it be nice to know that you are already on a good path and no dramatic, unsustainable changes are needed? We understand that a challenge during December is daunting, but we are going to set you all up for success. We will allow a certain amount of cheat meals and drinks during the week so you can plan ahead. We are calling this a “clean eating,” challenge which will look a lot like a paleo challenge. There will be no measuring or weighing. We are not choosing Macros this month, because the abundance of “bad foods” is out of control, and allowing yourself to eat cookies, brownies, ice cream, and egg nog, every day of every week is just not a good option for fueling your body to be a well oiled machine. Could you possibly lose weight eating that way? Sure, but you are likely missing out on a ton of nutrients that your body needs for recovery after working hard in the gym. Focusing on quality foods is the best way to reduce inflammation and reset your body.
     
    Challengers will be partnered up in teams of two. You can select your partner (as long as it is not someone you live with) or you can email Erin@CrossFit908.com to get paired up with another 908er. As a team you will report your daily points on the Facebook group (https://www.facebook.com/groups/crossfit908nutrition/) as well as your scorecard at home. Yes, we will all be able to see each other’s daily scores and help each other stay accountable. We know you like to be pushed, so we will push you. We are stronger together!
    Weigh in and Partner Selection needs to happen prior to December 5.
     
    How Does it Work?
    Each challenger will get their own Spreadsheet Scorecard to record daily points in four areas: Nutrition, Hydration, Exercise and Sleep. You will score yourself between -3 and +3 in nutrition and either -1, 0, or 1 in the three other categories: Sleep, Hydration, & Exercise.
    Daily scores must be self-reported by teams in the CF908 Nutrition Facebook group as well as your home spreadsheet. Erin will make a daily post saying “Post your points for Day __ here:”, please comment underneath that post your team daily score for that day. Completed spreadsheets must be emailed to erin@crossfit908.com by end of day on Saturday, December 31st.
     
    What is "New" for this Challenge?
    Due to the crazy time of year and abundance of parties / gatherings etc. we will be using the 80/20 principle. If you can get through this challenge with 80% of your nutrition being clean, you'll enter the new year without regret! Each team member is allowed 4 cheat meals per week, plus four alcoholic beverages per week which can be saved and used in bulk. For every cheat meal or drink not used, add +1 point to your nutrition point total for that week. That means, if you eat 100% clean for the week, and have no alcoholic beverages, you can earn an additional +8 points to your nutrition total for the week. Any cheat meal or alcoholic beverage above and beyond the allotted four per week will subtract 1 point from your nutrition total. Your allowed cheat meals count as a +1 during the day it is eaten.
    Example 1:
    It's day one of the week, you use 3 of the 4 allotted cheat meals, you still get a +3 for the day. However you only have one more cheat meal for the week. You don't use your 4th cheat meal, but you drink one alcoholic beverage that week. You get +21 nutrition plus a +1 nutrition bonus and a +3 alcohol bonus for a total of +25 nutrition points.
    Example 2:
    You ate clean the entire week and drank a total of 4 alcoholic beverages this week. You get +21 for clean eating plus another +4 for not using any cheat meals for a total of +25. You receive 0 extra points for using your all your allowed alcoholic beverages.
    Example 3:
    7 cheat meals and 7 alcoholic beverages in a week gives you +12 nutrition points for the week. (3 extra cheat meals & 3 extra beverages = -6 from the +18 nutrition points received that week)
    As you can see from the examples, going beyond your allowed cheat meals/drinks has an increased negative effect on your totals.
     
     
    What resources do I have?
    Score Sheet: download in the file section in the 908 Nutrition FB Group
    Food: Kettlebell Kitchen is a food service that cooks exclusively paleo meals. All KBK meals are approved for the challenge. Order from Kettlebellkitchen.com
    Supplements: As our supplement partner, we approve the use of the Strengthlete Repair (POST-WOD) protein on workout days only. Challengers receive a 10% discount on the 2LB Bag of Repair. Please e-mail Erin@crossfit908.com with your order and flavor (chocolate, strawberry, or vanilla).
    CF 908 Nutrition Challenge Facebook Group to exchange recipes, inspiration, Q&A
     
    Are there Prizes?
    Grand Prize - The winning team will receive 1 Free Month at CF908.
    To join, email erin@crossfit908.com by Sunday 12/4 your current weight and your teammate
     
    How do I sign up?
    Email Erin@CrossFit908.com with your starting weight and your partner’s name.
    If you do not have a partner, email Erin and we will find you a partner. Also, please sign up on the whiteboard at the gym.
    Join the CF908 Nutrition Challenge Facebook Group to chat with fellow challengers and post your daily points.
    Today's Workout:
    • Conditioning - Every 5 minutes for 4 Rounds
      • 20 Toes To Bar (Sx = Straight Leg Raise OR 20 Weighted Sit Ups)
      • 15 Burpees Over The Bar
      • 10 Power Clean & Jerk (Sx = 95#/65# - Rx = 135#/95# - CRx = 165#/115#)
    • Finisher - 3 x 1:00 on / 1:00 off Weighted Plank
  • 11/28/16: Mobility Seminar This Thursday!UPCOMING EVENTS:
    • Thursday, December 1st @ 6:30PM – Shoulder Mobility Workshop with Keith Wittenstein @ CrossFit 908.  This workshop is for CrossFitters that need help going overhead. So basically all CrossFitters.  If you have tight shoulders, he will show you how to stretch them. If you have weak shoulders, he will show you how to strengthen them.  If they hurt and you don’t know why, we’ll figure that out together.  This workshop will focus on overhead mechanics that apply to handstands, overhead squats, and even pull ups. 2 hour long seminar, $35, sign up here. (Please note - Thursday's 6:15pm and 7:15pm Weightlifting Club are cancelled due to seminar.  Everyone from open gym must finish up by 6:30pm.)
    • Saturday, December 3rd @ 8PM – It’s that time of year again…the 908 Christmas Party @ CrossFit 908!  All are welcome – family, spouses, kids, friends!  We will have some Kettlebell Kitchen dishes along with adult beverages, but please feel free to bring a food/beverage item of your choice.  Join the Facebook event here. (Please note - Sunday's yoga and open gym are both cancelled due to party cleanup)
    Today's Workout:
    • Strength - 6 x 6 Back Squat - Add 1-5lbs from last Monday.
    • Conditioning - "Quick Fix" - 21-15-9 reps for time of
      • Calorie Row
      • Handstand Push Ups (Sx = Box or Heavy DB Push Press / Rx = Head to Ground / CRx = Strict or Deficit)
      • Heavy KB Swings (Challenge yourself - American if possible)
    • Finisher - 3 x 10 KB Side Bends + 10 Strict Toes To Bar
  • 11/27/16: Sunday UpdateUPCOMING EVENTS:
    • Thursday, December 1st @ 6:30PM – Shoulder Mobility Workshop with Keith Wittenstein @ CrossFit 908.  This workshop is for CrossFitters that need help going overhead. So basically all CrossFitters.  If you have tight shoulders, he will show you how to stretch them. If you have weak shoulders, he will show you how to strengthen them.  If they hurt and you don’t know why, we’ll figure that out together.  This workshop will focus on overhead mechanics that apply to handstands, overhead squats, and even pull ups. 2 hour long seminar, $35, sign up here.
    • Saturday, December 3rd @ 8PM – It’s that time of year again…the 908 Christmas Party @ CrossFit 908!  All are welcome – family, spouses, kids, friends!  We will have some Kettlebell Kitchen dishes along with adult beverages, but please feel free to bring a food/beverage item of your choice.  Join the Facebook event here.
    The week ahead:
    • Mon - Back Squat + Triplet
    • Tue - EMOM
    • Wed - Triplet
    • Thur - Yoursday + WLC (Clean Complex + Heavy Single)
    • Fri - Back Squat + Chipper
    • Sat - Thruster + Partner WOD
    • Sun - CLOSED
  • 11/26/16: Sit Up SaturdayToday's Workout:
    • For Time - Teams of 2 - "Chip Wich"
      • 100 Med Ball Sit Ups - Pass The Ball Back and Forth Each Rep (Sx = 6#/ Rx = 14#/ CRx = 20#)
      • 900m Partner Run Together
      • 80 Box Jump Overs (Sx = 20"/18" - Rx = 24"/20" - CRx = 30"/24")
      • 70 Dumbbell Snatch (Sx = 30#/20# - Rx = 50#/35# - CRx = 70#/50#)
      • 600m Partner Run Together
      • 50 Ring Dips
      • 40 Cal Row
      • 300m Partner Run Together
      • 200 Double Unders (Sx = 400 Single Unders)
      • 100 Med Ball Sit Ups
    • Foam Roll - 2 min each leg - IT Bands / Quads
  • 11/25/16: All Carbed Up……Time to Squat!With the extra workout this week on Thursday, I know we have attacked the legs and core quite a bit.  If you are feeling pretty beat up, keep the squats light, or mobilize for 20-30 minutes (foam roll / stretch / etc) and just do the conditioning.  You can always pick back up Monday with the squats.  Be smart, and listen to your body.  We hope everyone had a great Thanksgiving.  We had 111 people come to workout in the three classes on Thanksgiving.  It was an amazing day, and thank you to everyone for your positive energy and hard work. Today's Workout:
    • Strength - Back Squat - 8 x 4 - Add 1-5 lbs from last Friday
    • Conditioning - AMRAP14 - Teams of 2 - "Extra Gravy"
      • 7 Dumbbell Push Press (Sx = 30#/20# - Rx = 40#/30# - CRx = 50#/35#)
      • 7 Toes To Bar (Sx = V-Ups or Wtd Sit Ups)
      • ***Alternate every round****
    • Finisher - Teams of 4 - 200 Cal Assault Bike For Time
  • 11/24/16: Happy Thanksgiving!Today's Workout:
    • Teams of 4 - For Time
      • 5k Row - Rotating every 250m
      • 400 Kettlebell Swings (Sx = 35#/26# - Rx = 53#/35# - CRx = 70#/53#)
      • 300 Burpees
      • 200 Heavy Wall Balls (Challenge Yourself - Choose weight based on ability to shoot to a 9ft target minimum.  Of course, if you can hit 10ft, do it!)
      • ***Upon the completion of one or more movements, teams can work together on the same movement at the same time.  Don't lose count!
    • Finisher - Take A Group Photo!
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