• 10/31/14: Happy Halloween!Best costume per class gets a free 908 shirt.  We're hoping to see some good costumes. Today's Workout:
    • Strength - Deadlift - 5 x 3 @ 83% of 1RM
    • Conditioning - 5 For Time
      • 30 Sit Ups
      • 4 Muscle Ups (Sx = 10 Pull Ups + 10 Burpees)
    • Finisher - Max Double Unders - 2 minutes
  • 10/30/14: YoursdayToday is a programmed rest day at CrossFit 908.  However, you can use any of today’s regularly scheduled classes to work on a skill, lift, condition, or just hang out.  Ask your coaches for help.  Work on your weaknesses and movements you hate.  Be conscious of how much space you take up.
  • 10/29/14: 908 Anniversary Party Wants You!!It is that time of the year when 908 turns a year older, and you know how much we love to celebrate the birthday of our baby 908. We invite you all to come party with us on Saturday, November 1st at CrossFit 908. All 908ers, new and old, need to come throw down for the 5th anniversary of our great gym. We hope to see you all there! As per usual, you can expect the party to go very late. Today's Workout:
    • Skill: EMOM10 - 3 Position Snatch
      • 1 High Hang
      • 1 Hang
      • 1 Floor
      • NOTE: Increase weight every 2-3 minutes
    • Conditioning - With a continuously running clock at the top of every 4 minutes for four rounds complete the following:
      • 300M Run
      • 20 Steps Walking Lunge (Sx = Bodyweight - Rx = 40#/30#j DB's / CRx = 45#/25# Overhead Lunge)
      • 10 Ring Dips
    • 300M Farmers Carry (As heavy as possible)
  • 10/28/14: 4 Days Left in the Nutrition Challenge!Today's Workout:
    • Stength - Max Out
      • AMRAP2 - Max Strict Pull Ups
      • Rest 1 Minute
      • AMRAP2 - Max Strict Ring Dips
    • Conditioning - 3Rds (Rest 2 Min) AMRAP 3
      • 7 Toes To Bar
      • 6 Hang Power Cleans (Sx = 75#/55# - Rx = 95#/65# - CRx = 135#/95#)
      • 5 Shoulder To Overhead (Same as HPC)
    • Finisher - 300M Overhead Carry (Plate or Double Overhead)
  • 10/27/14: Squat DayToday's Workout:
    • Strength - Back Squat 5 x 2 @ 95% of 3RM
    • Conditioning - AMRAP12
      • 5 Burpees
      • 10 Box Jumps (Sx = 20"/18" Rx = 24"/20")
      • 15 Wall Balls (Sx = 14#/10# - Rx = 20#/14#)
    • Finisher - 800M Med Ball Run
  • 10/26/14: Sunday UpdateThe week ahead...
    • Mon - Back Squat + Triplet
    • Tue - Superset + AMRAPsss
    • Wed - Snatch + Triplet
    • Thurs - Yours
    • Fri - Deadlift + Couplet
    • Sat - TBA Team Workout
    • Sun - Open Gym
     
  • 10/15/14: Hi FranToday's Workouts:
    • Strength - 20 min to find a 1RM Thruster from the ground
    • Conditioning - "Fran"
      • 21-15-9 reps for time of
        • Thruster (95#/65#)
        • Pull Ups
    • 10 min Cardio Cool Down (Jog / Row / Bike)
  • 10/24/14: Announcements!
    • Missing Keys - A pair of keys went missing Wednesday night sometime between 6pm and 7:30pm.  They belong to Rich Gomes, a fellow 908er.  He left them on top of the red cubbies outside of the Women's bathroom.  Please check any and all bags you bring to the gym to see if they may have fallen into your bag.  We need to find these keys!  Thanks for the help.
    • Before and After PIcs - We are fast approaching our five-year anniversary party on Saturday, November 1st at CrossFit 908. Some of you have been with us from the beginning, and some just got here, but we know you are all here to make progress. Whether it is getting stronger, losing weight, improving mobility, or just generally improving the level of your health. We want you to share any and all progress you have made at CrossFit 908 since joining. If you have pictures and/or videos that would be the best so we can do some before and after shots. Erin would like to put together a slide show for the party so we can all celebrate the progress you have made. If you have something you would like to share, please email it to Erin@Crossfit908.com. Please don't be shy. A good source for photos (old and new) are the blog and 908's picasa page (https://plus.google.com/photos/114948045345862501466/albums?hl=en) Thanks!
    Today's Workout:
    • Deadlift - 3 x 5 @ 81% of 1RM
    • Conditioning - AMRAP15
      • 150m Row
      • 15 Kettlebell Swings (Sx = 35#/26# - Rx = 53#/35# - CRx = 70#/53#)
      • 10 Ring Dips
    • Finisher - 300M Farmers Carry - As Heavy As Possible.
  • 10/23/14: NC Day #23Yoga is back in the box!  Thursdays @ 10:15am and Sundays @ 8:30am.  Come get your stretch on with Karen! Today is a programmed rest day at CrossFit 908.  However, you can use any of today’s regularly scheduled classes to work on a skill, lift, condition, or just hang out.  Ask your coaches for help.  Work on your weaknesses and those things that you hate.  Be conscious of how much space you take up. [caption id="attachment_12872" align="aligncenter" width="960"]The chaos that is athlete briefing.  The chaos that is athlete briefing.[/caption]
  • 10/22/14: NC Challenge Day #22Today's Workout:
    • Skill - EMOM10 - 1 Power Snatch + 2 OHS
    • Conditioning - 7 Rounds For Time
      • 7 Box Jumps (Sx = 20"/18" - Rx = 24"/20" - CRx = 30"/24")
      • 7 Ball Slams (Sx = 35#/25# - Rx = 50#/35#)
      • 7 Pull Ups (CRx = CTB)
    • Finisher - 2 x ME Handstand Hold - Rest 1 minute
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