• 09/01/14: Happy Labor Day!We are closed today.  Enjoy the Holiday!  See you tomorrow when we get back to the grind.
  • 08/30/14: Gym is CLOSED on Monday

    Announcements:

    Labor Day Weekend - On Monday, September 1, the gym is closed.  Normal schedule on Saturday and Sunday.

    New Fundamentals session starts on Tuesday, September 2 @ 7:30PM.  Sign up here!

    Wednesday, September 3 - Strengthlete (www.strengthlete.com) will be in the gym on Wednesday 9/3 from 4-8pm during our night classes. For those of you who don't know who they are, they are the featured protein in our vending machine.  They will be sampling both their Repair (Post Workout) and Complete (Night Time) Proteins in a variety of ways with Coconut Water, Coconut Milk, and Coffee.  Additionally, they will be sampling their newly made cognitive Pre-Workout. Make sure to come in and try the products and ask owner and creator, Joe Nissim, on how to properly use protein and pre-workout to fuel your training.

    Saturday, September 6 – DC Brawlers vs. NY Rhinos - Come out and support Tim and his team at their last home game of the season!

    Today's Workout:

    Every 5 minutes for 5 rounds:
    • Run 300m
    • 15 Wall Balls (Sx = 14/10#, Rx = 20/14#, Crx = 35/20#)
    • 15 Burpees
    Finisher - AMRAP2 - Max Pull Ups
  • 08/29/14: Overhead, overhead, and more overhead

    Labor Day Weekend: On Monday, September 1, the gym is closed.  Normal schedule on Friday, Saturday, and Sunday.

    Saturday, September 6 – DC Brawlers vs. NY Rhinos

    Here are two options for DC Brawler tickets for Saturday, Sept. 6th at the Patriot Center:

    A)  Groupon deal while this deal and tickets are still available:  $15 per ticket.   http://www.groupon.com/deals/gl-dc-brawlers (deal expires 8/29)

    • Advantages: cheap.
    • Disadvantages:  Seats are far from floor and not able to choose more than 8 seats together.

    B)  Purchase tickets for 10+ with a 20% discount.

    • Advantages: Better viewing.   Ability to pick your sections/seats; can be purchased so that they are all in same area.
    • Disadvantages:  More expensive.  Seats close to the action range from $39.20 (good) to $52.55 (great) with the 10+ discount.

    Please sign up with Karen Kelly at Karen@crossfit908 if you are interested in Option B / $52.55 or $39.20 tickets since she is willing to buy them as a group (you can pay her back with cash or check).  Please indicate number of tickets and which price you would like to purchase.  Karen has also put together a list of hotels in the area, click here to view.  We hope to have a lot of 908ers come and support Tim and the rest of the DC Brawlers!

    Today's Workout:

    • Strength – Overhead Squat – Build to a heavy set of 3
    • Conditioning – 10-9-8-7-6-5-4-3-2-1
      • Hang Power Snatch (Sx = 65/45#, Rx = 95/65#, Crx = 135/95#)
      • Toes to Bar
    • Finisher – 300m Overhead Carry (go heavy)
  • 08/28/14: YhursdayLabor Day Weekend: On Monday, September 1, the gym is closed.  Normal schedule on Friday, Saturday, and Sunday. Saturday, September 6 - DC Brawlers vs. NY Rhinos Here are two options for DC Brawler tickets for Saturday, Sept. 6th at the Patriot Center: A)  Groupon deal while this deal and tickets are still available:  $15 per ticket.   http://www.groupon.com/deals/gl-dc-brawlers (deal expires 8/29)
    • Advantages: cheap.
    • Disadvantages:  Seats are far from floor and not able to choose more than 8 seats together.
    B)  Purchase tickets for 10+ with a 20% discount.
    • Advantages: Better viewing.   Ability to pick your sections/seats; can be purchased so that they are all in same area.
    • Disadvantages:  More expensive.  Seats close to the action range from $39.20 (good) to $52.55 (great) with the 10+ discount.
    Please sign up with Karen Kelly at Karen@crossfit908 if you are interested in Option B / $52.55 or $39.20 tickets since she is willing to buy them as a group (you can pay her back with cash or check).  Please indicate number of tickets and which price you would like to purchase.  Karen has also put together a list of hotels in the area, click here to view.  We hope to have a lot of 908ers come and support Tim and the rest of the DC Brawlers!   It’s Yoursday.  Today is a programmed rest day at CrossFit 908  You can come to any of the regularly scheduled classes to make up a missed workout, work on a skill, lift something heavy, mobilize, hang, or just do whatever.  Be respectful with how much space you take up.  Enjoy the day.
  • 08/27/14: No Cherry Picking!Today's Workout:
    • For Time -
      • 1000m Row
      • 100 Double Unders (Sx = 300 Singles)
      • 1 Mile Run
      • 100 Double Unders
      • 1000m Row
    • Finisher - Tabata Push Ups
  • 08/26/14: DC Brawlers vs. Philly Founders tonight!DC Brawlers vs. Philadelphia Founders Tonight @ 7PM EST.  Watch it Live HERE! Today's Workout:
    • Nate - AMRAP 20
      • 2 Muscle Ups (Sx = 4 Strict Pull Ups & 4 Dips)
      • 4 Handstand Push Ups
      • 8 KB Swings (Sx = 53/35# , Rx = 70/53#)
    • Finisher -
      • 50 Abmat Sit Ups
      • Rest 1 min
      • 35 Abmat Sit Ups
      • Rest 30 sec
      • 20 Abmat Sit ups
  • 08/25/14: Get Some LegsToday's Workout:
    • Strength – EMOM10 – 2 Overhead Lunge Each Leg (Alternating / Taken from the ground)
    • Conditioning – 15-12-9-6-3
      • Burpee Box Step Over @ 20" - (Sx = 20#/10# - Rx = 30#/20# - CRx = 40#/30#)
      • Toes to Bar
      • Dumbbell Thruster (Same as Step Over)
    • Finisher - Tabata Handstand Hold
  • 08/24/14: Sunday UpdateThis week at 908:
    • Mon - OHL + Triplet
    • Tue - Nate
    • Wed - Chipper
    • Thurs - Yours
    • Fri - OHS + Couplet
    • Sat - Triplet
    • Sun - Open Gym
  • 08/23/14: Crazy HelenKaren Kelly is back from her summer travels and Yoga@908 will resume its regular schedule (Sundays at 8:30 a.m. and Thursdays at 10:315 a.m.) starting this Sunday.  Come and practice yoga with Karen this Sunday at 8:30 a.m.    DC Brawlers vs. Phoenix Rise Tonight @ 9PM EST.  Watch it Live HERE! Today's Workout:
    • For Time
      • 400M Run
      • 21 KB Swings (Sx = 35#/26# - Rx = 53#/35# - CRx = 70#/53#)
      • 12 Pull Ups
      • 800M Run
      • 42 KB Swings
      • 24 Pull Ups
      • 800M Run
      • 21 KB Swings
      • 12 Pull Ups
      • 400M Run
    • Finisher - 3 x :30 Max Push Ups / :30 Rest
  • 08/22/14: Friday Front SquatsToday's Workout:
    • Front Squat 5x5 @ 80% of 1RM
    • Conditioning - 4RFT -
      • 300m Run
      • 5 DB Snatch Each Arm Alt. (Sx = 30#/20# - Rx = 40#/30# - CRx -= 50#+/40#+)
      • 15 Wall Balls (Sx - 14#/10# - Rx = 20#/14#)
    • Finisher - 3 x 15 Good Mornings or 20 GHD Hip Extensions
    DC Brawlers vs. Phoenix Rise Saturday @ 9PM EST.  Watch it Live HERE!
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