• 08/29/15: Partner WorkoutToday's Workout:
    • Skill - Muscle Up Progressions OR 5 sets of 7 Strict Ring Dips and 7 Strict Ring Rows
    • Conditioning - "It takes two" - In teams of 2 complete the following for time and total reps
      • Pace Setter - Row 1800M (Rotate every 300m)
      • Worker - Max reps Toes To Bar (Score = total reps of toes to bar)
      • Once completed, move immediately to
      • Pace Setter - Run 1800M (Rotate every 300m)
      • Worker - Max reps Burpees (Score = total reps of burpees)
    • Finisher - Partner 400M Farmers / Overhead Carry.  Alternate as needed.
  • 08/28/15: A strict end to the week…Today's Workout:
    • Strength - EMOM12
      • 1st minute - Strict Chin Ups (Sx = 4 / Rx = 6 / CRx = 10)
      • 2nd minute - Strict Handstand Push Ups (Sx = DB Press / Rx = Ground / CRx = 2" Deficit)
    • Conditioning - "Stage 5 Clinger" - 5RFT
      • 10 Alt. Dumbbell Snatch (Sx = 30#/20# - Rx = 50#/35# - CRx = 70#/50#)
      • 15 Wtd Abmat Sit Ups (Same Dumbbell)
    • Finisher - Find a partner and run 800m carrying one heavy object.  Alternate as needed.
  • 08/27/15: YoursdayNo Yoga today. Optional Lift - EMOM10 - 2 Push Press - Start @ 80% of 1RM and attempt to build to 90%+
    Today is Thursday Yoursday.  You know what that means.  You can come to any of the regularly scheduled classes to make up a workout you missed, work on a skill, lift, conditioning, mobilize, or just hang out.  Ask your coaches for help on movements you are trying to learn.
  • 08/25/15: Just Keep MovingToday's Workout:
    • Conditioning - "Gut Check" -  For Time (Sx = 3rds / Rx = 4 rds / CRx = 5rds) - 40 min time cap
      • 800M Run
      • 30 Kettlebell Swings (Sx = 35#/26# - Rx = 53#/35#)
      • 50 Double Unders (Sx = 3-for-1 Singles)
    • Finisher - 3 x 10 Press Ups + :30 Pigeon Pose Each Leg
  • 08/25/15: Squat TherapyToday's Workout:
    • Strength - Front Squat 7 x 3 @ 80% of 1RM
    • Conditioning - "Daredevil" - EMOM14
      • Odd Minute - Burpee Box Jump (Sx = 4 reps / Rx = 6 reps / CRx = 8 reps) - Box height 24"/20"
      • Even Minute - Wall Balls (Sx = 8 reps / Rx = 12 reps / Crx = 16 reps) - Choose a ball you can hit over the 10ft line.
    • Finisher - 3 x :30 Bar Hang + 10 Scorpion Stretches
  • 08/24/15: Happy Monday!Today's Workout:
    • Strength - 5 sets
      • 10 Ring Dips (Looking for unbroken sets, but challenge yourself)
      • :20 Hollow Hold
      • Rest 2 minutes
    • Conditioning - "Cliffhanger" - 21-15-9 reps for time of
      • Overhead Squat - (Sx = 45#/35# - Rx = 75#/55# - CRx = 115#/75#)
      • Pull Ups (CRx = CTB)
      • NOTE: If you lack the mobility to perform a proper overhead squat, scale to a front squat.
    • Finisher - 4 x :30 on / :15 off Abmat Sit Ups
  • 08/23/15: Sunday UpdateThe week ahead:
    • Mon - Ring Dips + Couplet
    • Tue - Front Squat + EMOM
    • Wed - Triplet
    • Thurs - Yours + Yoga + optional lift
    • Fri - Chin Ups & Swings + Couplet
    • Sat - Partner Workout
    • Sun - Open Gym
  • 08/22/15: FranToday's Workout:
    • Skill - Kipping Pull Ups
    • Conditioning - "Fran"
      • 21-15-9 reps for time of
        • Thruster (Sx = 75#/55# - Rx = 95#/65#)
        • Pull ups
    • Finisher - 1 Mile Jog
  • 08/21/15: IsabelToday's Workout:
    • Skill - 1RM Snatch - Take 20 minutes to build to a heavy snatch (power or squat depending on mobility)
    • Conditioning - "Isabel" - For Time
      • 30 Snatches - (50-60% of 1RM Snatch)
    • Finisher - 3 Sets - 10 Single Arm Dumbbell Press Each Arm / 10 Strict Chin Ups
  • 08/20/15: Yogaday
    • Come and get your last 2 yoga classes for August! Thursday, 8/20 (10:15 a.m.) and Sunday 8/23 (8:30 a.m.).
    • Kids Yoga@908 is back by popular demand and is on for this coming Sunday 8/23 at 10 a.m.during Open Gym time (weather permitting). Sign up with Karen@crossfit908.com to reserve one of the 10 spots available. Cost: $7 per child, payable to Karen at class time. She will also offer several classes in September (dates TBD).
    Optional Lift - Clean Complex - 2 Power Cleans + 2 Hang Power Cleans + 2 Split Jerks
    Today is Thursday Yoursday.  You know what that means.  You can come to any of the regularly scheduled classes to make up a workout you missed, work on a skill, lift, conditioning, mobilize, or just hang out.  Ask your coaches for help on movements you are trying to learn.
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