• 02/20/17: The jerk store called…Today's Workout:
    • Strength - 7 x 2 Split Jerk (Taken from ground) - Start @ 70% of your 1 rep max and build to as close to 90% as possible
    • Conditioning - AMRAP12 - "Mayday"
      • 10 Pull Ups (Sx = Jumping Pull Ups / CRx = CTB Pull Ups)
      • 10 Kettlebell Swings (Sx = 35#/26# - Rx = 53#/35# - CRx = 70#/53#)
      • 5 Handstand Push UPs (Sx = Dumbbell Push Press / Rx = Head to Ground / CRx = Deficit)
      • 10 Pull Ups
      • 10 KB Swings
      • 10 HSPU
      • 10 Pull Ups
      • 10 KB Swings
      • 15 HSPU....Continue to complete 10 pull ups + 10 kb swings and add 5 reps to the HSPU.
    • Finisher - 3 x 20 KB Side Bends + 1:00 Weighted Plank
  • 02/19/17: Sunday UpdateYoga is @ 8:30am today.  Come get your mobility point for the day! For the next five weeks we will be adjusting Friday's programming to fit with the CrossFit Open workout of the week.  The first Open workout gets announced this Thursday night @ 8pm.  Have you signed up yet? The week ahead:
    • Mon - Split Jerk + Couplet
    • Tue - Partner WOD
    • Wed - Power Clean + Repeat WOD
    • Thurs - Triplet
    • Fri - TBD
    • Sat - 7am/8am - Variation of Open WOD 17.1 - Starting @ 9am, open wod 17.1 Please plan to be at the gym for at least 1-2 hours and be able to help judge a couple heats.  Thanks!
    • Sun - Yoga + Open Gym
  • 02/18/17: Teams style 16.2The 2017 CrossFit Open starts on Thursday 02/23.  Quick recap on what the “CrossFit Open” is.  It is an online competition where you will complete five workouts over the course of five weeks, have your performance judged, submit scores online, and see how you compare to over 100,000 CrossFitters all across the world.  We encourage as many of you as possible to sign up for the open to challenge yourself, set a goal for yourself, and give your fitness a benchmark so you can become fitter over the next year.  There is no failing in the open.  There is both an RX and Scaled division along with age classes starting @ 35.  We host the workouts on Saturday mornings starting @ 9am.  The Saturday 7am/8am workouts will be some variation of the Open workout, but will not be judged.  If you have never done the Open or been to 908 on a Saturday during the Open, we highly suggest you come see what it is all about.  It is an amazing environment filled with energy, encouragement, and camaraderie.  You will experience the truly amazing positive power of our outstanding community.  I promise you that you will be proud of yourself for taking on the Open.  We hope you sign up today and register under CrossFit 908 for both your affiliate and team.  Sign up here. Thanks! Next Saturday will be the first open workout of 2017! Today's Workout:
    • AMRAP25 - Teams of 2
      • 50 Toes To Bar (Sx = 50 wtd sit ups)
      • 100 Double Unders (Sx = 200 Single Unders or 2 min of attempts)
      • 30 Cleans (Sx = Start @ 95#/65# - Add 10# each set. Rx = Start @ 135#/95# - Add 10# each set.  CRx = Start @ 185#/125# - Add 10# each set)
      • 50 Toes To Bar
      • 100 Double Unders
      • 26 Cleans
      • 50 Toes To Bar
      • 100 Double Unders
      • 22 Cleans
      • 50 Toes To Bar
      • 100 Double Unders
      • 18 Cleans
      • 50 Toes To Bar
      • 100 Double Unders
      • Max Cleans
      • ****NOTE - If you get to a weight you are unable to clean, decrease the weight on the bar so you can continue to move through the workout****
    • Finisher - 4 Sets - 20 Banded Good Mornings + 15 KB Side Bends each side
  • 02/17/17: NC Day #5Today's Workout:
    • Skill - 10 min rope climb practice.
    • Conditioning - Teams of 2 - Partner Alternating
      • 6 x 500m row each
      • After each 500m row, complete 1-2 rope climbs as a cash out.  Sx = 1-2 mod rope climbs / CRx = 1-2 legless rope climbs.  Partners start rowing as soon as the other one is done rowing.  Do not wait for your partner to complete their rope climbs
    • Finisher - Tabata Push Ups
  • 02/16/17: NC Day #4Tonight's speciality class will be on the clean.  The focus will be on proper set up, achieving full hip extension, and learning how to pull yourself under the bar.  Here is a video demo of the clean.  It is on the longer side but talks about some of the different positions we want to hit while cleaning. Today's Workout:
    • Conditioning - Teams of 2 - For Time "The Heist"
      • 200 Wall Balls (Sx = 14#/10# - Rx = 20# to 10ft / 14# to 9ft)
      • 150 Dumbbell Snatches (Sx = 35#/25# - Rx = 50#/35# - CRx = 70#/50#)
      • 100 Burpee Box Jump Overs (Sx = 20#/18" - Rx = 24#/20#)
    • Finisher - 3 Sets -20 Banded Tricep Pull Downs + 10 Bicep Curls
  • 02/15/17: NC Day #3Tomorrow night's speciality class will be on the clean.  The focus will be on proper set up, achieving full hip extension, and learning how to pull yourself under the bar. Today's Workout:
    • Conditioning - Teams of 3-4 - "Shotgun Start"
      • 3 x AMRAP2 - Rest 2 min after each AMRAP
        • 20 Second Assault Bike Sprint (Calories)
        • In remaining time - Max reps toes to bar
      • 3 x AMRAP2 - Rest 2 min after each AMRAP
        • 20 Second Assault Bike Sprint (Calories)
        • In remaining time - Max reps handstand push ups
      • 3 x AMRAP2 - Rest 2 min after each AMRAP
        • 20 Second Assault Bike Sprint (Calories)
        • In remaining time - Max reps double unders
    • Finisher - Rest 5 min after workout then 50 burpees to a target for time (Sx = 25 burpees) - We know burpees are dreadful, but we know they'll be coming in full force in the open so we'll be incorporating them multiple times in the next couple weeks.
  • 02/14/17: NC Day #2Today's Workout:
    • Strength - 5 Sets - Rest 2 min after Pendlay Rows
    • Conditioning - AMRAP9 - "Dumb Love"
      • 3 Dumbbell Hang Power Cleans (Sx = 30#/20# - Rx = 40#/30# - CRx = 50#/35#)
      • 3 Dumbbell Front Rack Lunges
      • 6 DB HPC
      • 6 DB FRL
      • 9 DB HPC
      • 9 DB FRL...Continue to add 3 reps to each movement until 9 minutes is reached.
    • Finisher - 4 x Side Plank Each Side with 10-15 heel claps + :30 hollow hold
  • 02/13/17: Nutrition Challenge Day #1Today is the first day of the Nutrition Challenge (NC).  Reminder that your need to post your points on a daily basis to the Facebook group.  Post all questions and recipes to the group as well.  We want to see what you are all eating.  Cooking will be key during the challenge, so make sure you have gone food shipping and are making enough for leftovers so you can have food readily available. Today's Workout:
    • Strength - 5 x 3 Overhead Squat - Taken from ground.  (Here are some tips to help you develop your overhead squat)
    • Conditioning - AMRAP15 - "Body Movin'"
      • 7 Overhead Squats (Sx = 45#/35# - Rx = 75#/55# - CRx = 95#/65#) - These can be scaled to overhead lunges if mobility is an issue or front squats if you have any shoulder issues.
      • 5 Burpees Over The Bar
      • 3 Ring Muscle Ups (Sx = 5 Jumping Chest to Bar Pull Ups OR 3 Jumping Ring Muscle Ups)
    • Finisher - Banded Shoulder Distraction / Lax Ball Scapula
  • 02/12/17: Sunday UpdateReminder - Nutrition Challenge Q&A session today @ 12pm. The week ahead:
    • Mon - Overhead Squat + Triplet
    • Tue - Bench + Bent Over Row + Couplet
    • Wed - Sprintervals
    • Thurs - Partner Workout - Speciality Class will be on the clean, focusing on the full movement.
    • Fri - Intervals
    • Sat - Partner Workout
    • Sun - Yoga + Open Gym
  • 02/11/17: Open Workout 15.4Nutrition Challenge - Q&A Sunday @ 12pm.   CrossFit 908 challenges you to eat, sleep, hydrate, and exercise well for 28 days (Paleo or Macros) (Feb 13 – Mar 12). We know how hard you all work in the gym, so why not work just as hard on your nutrition?  Fueling your body with proper nutrition is the key to getting to your fitness goals quicker.  We’ll be offering two different nutrition approaches for this challenge:  Paleo which is more of a food-quality approach to nutrition.  Think whole foods style diet avoiding grains, dairy, and sugar.  The Macros approach to nutrition focuses on the quantity of food you are eating and what the breakdown of that food looks like between carbs, fats, and protein.  You will have to weigh and measure your food for at least the first few weeks until you gain an understanding of what the macronutrient breakdown is of the foods you commonly eat.  We have had people have great success with both approaches.  It is up to you to see what approach will fit your lifestyle better.  We will be able to help guide you with our information session on Sunday 02/12 @ 12pm. Challengers will be partnered up in teams of two. You can select your partner, as long as it is not your significant other/spouse 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 groupas 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! Save the date: – Nutrition Challenge Info Session Sunday, Feb 12 @ 12pm – This is meant to be more of a Q&A session, so come prepared with questions! How Does it Work? Each challenger will get his/her own Spreadsheet Scorecard to record daily points in four areas: Nutrition, Hydration, Exercise, and Sleep. You will score yourself either +3, 0, or -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 on the Facebook group as well as your home spreadsheet. Completed spreadsheets must be emailed to erin@crossfit908.com by end of day on Monday, March 13th. What resources do I have? Score Sheet/Rules: download here Food: Kettlebell Kitchen is a food service that cooks both paleo friendly meals and macro friendly meals. All KBK meals are approved for the challenge. Order from Kettlebellkitchen.com Supplements: We encourage you to keep your focus on eating whole foods.  We will allow each challenger to have one protein shake of their choice post workout. Facebook Event Group to exchange recipes, inspiration, Q&A Are there Prizes? Grand Prize (1 Team): Each member of the winning team will receive a free unlimited month to CF 908 plus a piece of apparel of their choosing. To join, email erin@crossfit908.com by Sun 02/12 with your current weight & nutrition plan choice (Optional & Encouraged: Photo of yourself of your Front, Back, & Side) Today’s Workout
    • Strength - Power Clean - Take 20 min to build to a heavy triple.
    • AMRAP8 – 15.4 – (See Here For All Workout Variations)
      • 3 HSPU (Kipping is allowed.  Head to ground is RX.  SX = DB Push Press)
      • 3 Cleans ( 908 Sx = 95#/65# - Open RX = 185# / 125# - Challenge yourself on the clean. It should be weight that you can hold on to for the sets of 3 reps, but challenging enough that you don't want to. Get it?)
      • 6 HSPU
      • 3 Cleans
      • 9 HSPU
      • 3 Cleans
      • 12 HSPU
      • 6 Cleans
      • 15 HSPU
      • 6 Cleans
      • 18 HSPU
      • 6 Cleans
      • 21 HSPU
      • 9 Cleans
      • Continue in this pattern until the 8 minutes are up.  HSPUs increase by 3 reps each set and Cleans increase by 3 reps every THREE sets.
    • Finisher - Max Time Pull Up Bar Hang
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