• 02/25/17: 17.1Today @ 9am!Today's Workout: - 7am / 8am Classes
    • Teams of 2 - For Time
      • Pace Setter - 8 Burpee Box Jump Over
      • Work -
        • 100 Deadlifts (Sx = 95#/65# - Rx = 135#/95# - CRx = 165#/115#)
        • 80 Hang Power Cleans
        • 60 Shoulder to Overhead
        • 40 Front Squats
        • 20 Thrusters
        • 10 Rope Climbs (SX = 20 mod rope climbs)
      • Finisher - 300m Farmers Carry
    9am / 10am Classes - CROSSFIT OPEN WORKOUT 17.1 Rx’d(Ages 16-54) - REMINDER WE NEED JUDGES FOR EACH HEAT.  WE WILL BE RUNNING HEATS OF 16 PEOPLE SO PLEASE COME PREPARED TO HELP JUDGE.  WE WILL GIVE YOU ALL AMPLE TIME TO WARM UP.  IT WILL LIKELY TAKE US UNTIL 11:30AM TO FINISH ALL OF THE HEATS.  THANK YOU IN ADVANCE FOR YOUR PATIENCE.   For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs
    M 50-lb. dumbbell / 24-in. box F 35-lb. dumbbell / 20-in. box Time cap: 20 minutes Workout Variations - Teenagers 14-15: Boys use 35-lb. dumbbell and 24-in. box Girls use 20-lb. dumbbell and 20-in. box Masters 55+: Men use 35-lb. dumbbell and 24-in. box, step-ups OK Women use 20-lb. dumbbell and 20-in. box, step-ups OK Scaled: (Ages 16-54) Men use 35-lb. dumbbell and 20-in. box, step-ups OK Women use 20-lb. dumbbell and 20-in. box, step-ups OK Scaled Teenagers 14-15: Boys use 20-lb. dumbbell and 24-in. box, step-ups OK Girls use 10-lb. dumbbell and 20-in. box, step-ups OK Scaled Masters 55+: Men use 20-lb. dumbbell and 20-in. box, step-ups OK Women use 10-lb. dumbbell and 20-in. box, step-ups OK
  • 02/24/17: 17.1 is….Dumbbell Snatches and Burpee Box Jump Overs.  These are two movements we just saw last Thursday.  17.1 has a total of 150 db snatches and 75 burpee box jump overs so it is definitely not a short workout!  We will be starting the Open workouts @ 9am on Saturday morning.  Please show up a few minutes early.  We will brief the workout at 9:15am and try to get the first heat off by 9:30-9:45.  We will need to run large heats due to the 20 min time cap.  Enjoy! Today's Workout:
    • Strength - EMOM10
      • 1st min - 10 Strict Chin Up - (Sx = Banded / Rx = Unassisted)
      • 2nd min - 10 Strict HSPU (Sx = Dumbbell Press or Box HSPU / Rx = Ground)
      • NOTE - The goal is 10 reps on each movement each minute.  If you don't get all 10, no worries.  Count the total number of chin ups and hspu you complete.
    • Conditioning - 4 Rounds - Each For Time - Rest 2 min after each round
      • Row 400m
      • Run 400m (Sub - Bike 0.7 miles)
    • Finisher - Foam Roll Quads / IT Band - 2 min each Leg.  Stretch hip flexors 2 min each leg.
  • 02/23/17: 17.1 Announced tonight @ 8pmThe first workout of the 2017 CrossFit Open is announced tonight, Thursday 02/23, @ 8pm. Quick recap on what the “CrossFit Open” is.  It is an online competition where you 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! Tonight's specialty course will be on the overhead squat.  We will start with an extensive mobility warm up, and then focus on proper positioning throughout the squat. YOGA IS ON FOR SUNDAY @ 8:30AM! Today's Workout:
    • Conditioning - AMRAP20 - "Snatch and Dash"
      • 300m Run
      • 20 Dumbbell Snatch (Sx = 35#/25# - Rx = 50#/35# - CRx = 70#/50#)
      • 10 Toes To Bar
    • Finisher - 3 x 20 Good Mornings + 20 Russian Twists
  • 02/22/17: The 2017 CrossFit OpenThe first workout of the 2017 CrossFit Open is announced on Thursday 02/23 @ 8pm. Quick recap on what the “CrossFit Open” is.  It is an online competition where you 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! Thursday night's specialty course will be on the overhead squat.  We will start with an extensive mobility warm up, and then focus on proper positioning throughout the squat. Today's Workout:
    • EMOM15 - 1 Power Clean - Start @ 75% of your 1 rep max. Add weight as possible.
    • Conditioning - For Time - "The Great Gaspy" - Last Done 07/01/16
      • 75 Thrusters (Sx = 65#/45# - Rx = 95#/65# - CRx = 115#/75#)
    • Rest 5 min
    • Finisher - Run 1 mile - If dark outside run 5 x 300m
  • 02/21/17: TwosdayToday's Workout:
    • Conditioning - Part A - Teams of 2
      • 4 mile Assault Bike - Alternate every 1/2 mile.  After each turn on the bike, complete burpees as a cash out (Sx = 7 - Rx = 10 - CRx = 15)
    • Rest 3 min
    • Conditioning - Part B - Teams of 2
      • 3K Row - Alternate every 300m - After each turn on the rower, complete doubles unders as a cash out (Sx = :30 sec attempts or 60 Single Unders - Rx = 40 Double Unders / CRx = 60 Double Unders)
    • Finisher - 400m Double Front Rack Kettlebell Carry
  • 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
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