• 01/24/17: Tuesday TripletToday's Workout:
    • Skill - Rowing - 5 x 150m Row decreasing pace by 5 seconds each row while maintaining 25-30 strokes per minute
    • Conditioning - 10 RFT - "Biceptennial"
      • 12 Calorie Row
      • 9 Burpees
      • 6 Strict Pull Ups
    • Finisher - 4 x 10 Curls + 20 Tricep Pull Downs
  • 01/23/17: Max Out MondayToday's Workout:
    • Strength/Skill - Take 25 min to find a 1-rep max clean & jerk.  If you finisher early.  Complete anywhere from 3-5 total reps @ 90% of your max.
    • Conditioning - AMRAP7 - Open Workout 13.4
      • 3 Clean & Jerk (Sx = 75#/55# - Rx = 135#/95#)
      • 3 Toes To Bar
      • 6 C&J
      • 6 Toes To Bar
      • 9 C&J
      • 9 Toes To Bar
      • ****Continue to add 3 reps to each movement until the 7 min cap is reached. Given the brevity of this workout, your C&J weight should be something you can move well, exhausted with your eyes closed.  If you know that you can only do 1-3 toes to bar at a time, opt to do sit ups so you can keep moving. Intensity is the name of this workout.
    • Finisher - Groups of 3-4 - :30 Bike Sprint / 1:30 Rest
  • 01/22/17: Sunday UpdateThe week ahead:
    • Mon - C&J Max + 13.4
    • Tue - Triplet
    • Wed - Front Squat + Bike Sprints
    • Thur - 16.4 - Speciality Class - Handstands (Holds to Push Ups to Walks)
    • Fri - Triplet
    • Sat - Partner Chipper
    • Sun - Open Gym - (Yoga is cancelled)
     
  • 01/21/17: We’re Running!Today's Workout:
    • Skill - In teams of two take 20 minutes to build to a heavy 3-rep power snatch.  Use one barbell.  Your score is both of your weights added together.
    • Conditioning - AMRAP20 -
      • Run 300m (together)
      • 40 Dumbbell Snatch (Sx = 35#/25# - Rx = 50#/35# - CRx = 70#/50#)
    • Finisher - 4 x 10 KB Side Bend + :30 Side Plank each side
  • 01/20/17: GrindToday's Workout:
    • 5 Rounds - Total Cals / Reps
      • :40 Assault Bike (Max Cals)
      • :20 Rest
      • :40 Hang Power Cleans (Sx = 75#/55# - Rx = 95#/65# - CRx = 135#/95#)
      • :20 Rest
      • :40 Wtd Sit Ups (Sx = 20#/10# - Rx = 30#/20# - CRx = 40#/30#)
      • :20 Rest
      • :40 Wall Balls (Sx = 14#/10# - Rx = 20#/14#)
      • :20 Rest
      • 1 Minute Rest
    • Finisher - 300m 1/2 Farmer's / 1/2 Waiter's Carry
  • 01/19/17: Fun with snatches tonight @ 7:15pmTonight's specialty class will be on barbell cycling of the snatch.  We will keep the weights extremely light and work on proper positioning through multiple reps. Today's Workout:
    • Strength - Back Squat - EMOM10 - 2 Back Squats @ 90% of your 5RM
    • Conditioning - For Time - 20 min time cap "Strictly Basics"
      • 10-9-8-7-6-5-4-3-2-1 Strict Pull Ups
      • 10-20-30-40-50-60-70-80-90-100 Double Unders (Sx = 1/5th the amount of cals on a bike)
    • Finisher - 3 x 10 Strict Toes To Bar + 25 Banded Good Mornings
     
  • 01/18/17: Partner WorkoutToday's Workout:
    • Teams of 2 - For Time - "Duality"
      • 200 Calorie Row - Alt. every 10 cals
      • 50 Synchronized Burpees
      • 150 Kettlebell Swings (Sx = 35#/26# - Rx = 53#/35# - CRx = 70#/53#)
      • 50 Synchronized Air Squats
      • 100 Handstand Push Ups (Sx = Box / Rx = Ground / CRx = Strict)
    • Finisher - 3 x 1:00 Banded Plank - Rest as needed.
  • 01/17/17: Some more Open prepToday's Workout:
    • Strength - 5 x 5 Strict Shoulder Press - All sets challenging - 10 minutes
    • Conditioning - AMRAP18 - "12.3"
      • 15 Box Jumps (Sx = 20"/18" - Rx = 24"/20")
      • 12 Push Press (Sx = 75#/55# - Rx = 115#/75#)
      • 9 Toes To Bar (Sx = V-Ups or Straight Leg Raise)
    • Finisher - Foam Roll Calves / Couch Stretch
  • 01/16/17: Did you really think we would stop squatting?Today's Workout:
    • EMOM10 - 1 Power Clean + 1 Clean - Focus is on speed under the bar.  Keep good form.  This is not a max out.
    • Conditioning - For Time - "54th floor" - 18 min time cap
      • 21-15-9-6-3 reps of
        • Front Squat - (Sx = 75#/55# - Rx = 95#/65# - CRx = 135#/95#)
        • Lateral Burpees Over The Bar
    • Finisher - Collect a total of 2 min in a side plank on each side.
  • 01/15/17: Sunday UpdateThe week ahead:
    • Mon - Clean Complex + Couplet
    • Tue - Triplet
    • Wed - Chipper
    • Thurs - Back Squat + Triplet
    • Fri - Triplet
    • Sat - Snatch + Partner Couplet
    • Sun - Open Gym
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