• 12/09/13: Back Squat MondayToday's Workout:
    • Strength - EMOM10 - Alternating Minutes
      • 3 Back Squats @ 80% of 1RM
      • Push Ups (Sx = 10 reps / Rx = 15 Reps / CRx = 20 Reps)
    • Conditioning - AMRAP12
      • 5 Power Cleans (Sx = 75#/55# - Rx = 115#/75# - CRx = 145#/105#)
      • 10 Toes To Bar
      • 15 Wall Balls (Sx = 14#/10# - Rx = 20#/!4#)
    • Finisher - 3 x 20 GHD Sit Ups
  • 12/08/13: Sunday UpdateThis week @ your favorite swelling station...
    • Mon - Back Squat + Partial 11.5
    • Tue - Pull Ups + Triplet
    • Wed - Push Ups + Row
    • Thurs - Yours
    • Fri - Clean + Couplet
    • Sat - TBD
     
  • 12/07/13: Good Luck Emmy, Jim, & LIsaEmmy, Jim, & Lisa are competing today at the Christmas Throwdown @ CrossFit Finest in Metuchen, NJ.  If you have the chance, swing by to support them! The 908 Holiday party is tonight @ 8pm.  You all better be there! Today's Workout:
    • Teams of 5 - For Time
      • 20 reps - 60ft Sled Push (Sx = +25/+0 - Rx = +45/+25 - CRx = +90/+45) - Alternate every push
      • 200 Burpees (All teammates can work at once)
      • 15 reps - 60ft Sled Push
      • 150 Slam Ball Cleans (Sx = 35#/25# - Rx = 50#/35#) - Three team members working at a time.  Other team members must hold a plank position.
      • 10 reps - 60ft Sled Push
      • 100 Slam Ball Thrusters - (Sx = 35#/25# - Rx = 50#/35#) - Three team member working at a time.  Other team members must sit in a wall squat.
      • 5 reps - 60ft Sled Push
    Look who got a nice little shout out on CrossFit's instagram yesterday.  About 5k likes in a few hours....no big!!!! Congrats, Leenie.  You are an animal.
  • 12/06/13: Frideads, it’s what’s for dinner….CrossFit 908's Holiday Party is this Saturday night, 12/08 @ 8pm.  We look forward to seeing you all there! Today's Workout:
    • Strength/Skill - EMOM10 - Alternating
      • 1.) Max Effort Strict Pull Ups
      • 2.) 5 Deadlifts (Sx = 135#/95# - Rx = 225#/155# - CRx = 315#/205#)
    • Conditioning - 3RFT
      • 300m Row (This should be at 90% effort)
      • 25 Kettlebell Swings (Sx = 35#/26# - Rx = 53#/35#)
      • 20 Dumbbell Push Press (Sx = 30#/20# - Rx = 40#/30#)
    • Finisher - AMRAP2 - Toes To Bar
     
  • 12/05/13 – CPR AEDToday is Thursday Yoursday.  Show up to any of our scheduled classes to make up a workout you missed, work on a skill, lift something heavy, and/or work on your mobility. Heather will be hosting a Heartsaver CPR/AED course at CrossFit 908, 10 Summit Avenue in Berkeley Heights. You can sign up for ONE of the following:
    • Friday, December 6th from 12:30pm - 4:00pm
    • Sunday, December 8th from 1:30pm – 5:00pm
    The cost of the course is $55 for members and $75 for non-members. This covers the cost of your book and card.The Heartsaver CPR/AED course combines basic CPR skills training with instruction and practice in using an AED. The course covers: adult CPR/AED with and without a mask, adult choking, childCPR/AED, infant CPR, and child and infant choking. Upon successful completion of this course you will be AHA certified.
    Please email Heather (heather@crossfit908.com) if you are planning on attending. Registration material will be sent following email confirmation. Feel free to contact her with any questions.
  • 12/04/13: Congrats Jason & Melissa, Happy Birthday Karen!Congratulations to Jason & Melissa Salerno who just had a baby boy on Monday!  Also, happy birthday to my mother-in-law, Karen Kelly.  If you haven't attended one of her yoga classes, you don't know what you're missing! 908 Holiday Party – Saturday, December 7th @ 8pm.  There is a sign up sheet at the gym.  We better see you all there! Today's Workout: Heather will be hosting a Heartsaver CPR/AED course at CrossFit 908, 10 Summit Avenue in Berkeley Heights. You can sign up for ONE of the following:
    • Friday, December 6th from 12:30pm - 4:00pm
    • Sunday, December 8th from 1:30pm – 5:00pm
    The cost of the course is $55 for members and $75 for non-members. This covers the cost of your book and card.The Heartsaver CPR/AED course combines basic CPR skills training with instruction and practice in using an AED. The course covers: adult CPR/AED with and without a mask, adult choking, childCPR/AED, infant CPR, and child and infant choking. Upon successful completion of this course you will be AHA certified.
     Please email Heather (heather@crossfit908.com) if you are planning on attending. Registration material will be sent following email confirmation. Feel free to contact her with any questions. Today's Workout
    • Skill - 3 x 10 Handstand Push Ups (as challenging as possible - Kipping is allowed)
    • 4 Rounds for Time
      • 15 Wall Balls (Sx = 14#/10# - Rx = 20#/14# - CRx = 35#/20#)
      • 25 Sit Ups
      • 50 Double Unders
    • Finisher - 2 min Hollow Hold
  • 12/03/13: Last Fundamentals Program of The Year Starts Tonight @ 7:30pm908 Holiday Party – Saturday, December 7th @ 8pm.  There will be a sign up sheet at the gym.  We better see you all there! CrossFit 908 Fundamentals – The last Fundamentals class of 2013 starts tomorrow night, Tuesday @ 7:30pm.  Sign up HERE. Today's Workout:
    • AMRAP15
      • 6 Hang Power Snatch (Sx = 75#/45# - Rx = 95#/65# - CRx = 115#/75#)
      • 9 Pull Ups (CRx = CTB)
      • 12 Box Jumps (Sx = 20"/18" - Rx = 24"/20" - CRx = 30"/24")
    • Finisher - 5 x 10 V-Ups + 10 Supermans
  • 12/02/13: 908 Holiday Party on Saturday @ 8PM908 Holiday Party - Saturday, December 7th @ 8pm.  There will be a sign up sheet at the gym.  We better see you all there! CrossFit 908 Fundamentals - The last Fundamentals class of 2013 starts tomorrow night, Tuesday @ 7:30pm.  Sign up HERE. The week ahead:
    • Tue - Triplet
    • Wed - C&J + Triplet
    • Thurs - Yours
    • Fri - Pull Up / DL + Triplet
    • Sat - Team WOD
    Today's Workout:
    • EMOM21 -
      • 1st Min - 5 Power Cleans (Sx = 75#/45# - Rx = 95#/65# - CRx = 135#/95# - If you feel comfortable going heavier, feel free to increase throughout the workout)
      • 2nd Min - 10 Front Rack Lunges (Must be same as power cleans)
      • 3rd Min - 10 Ring Dips
    • Finisher - AMRAP3 - Burpees
  • 11/30/13: Chipper SaturdayToday's Workout
    • For Time
      • 20 Strict Pull Ups
      • 40 Box Jumps (Sx = 20"/18" - Rx = 24"/20")
      • 60 Sit Ups
      • 800m Run
      • 60 Push Ups
      • 40 Box Jumps
      • 20 Strict Pull Ups
  • 11/29/30: Time to work it off!Friday's Classes - 6am / 8am / 9am / 10am - 25 person cap per class. Today's Workout:
    • Skill - EMOM10 - 1 Power Clean + 1 Hang Power Clean + 1 Front Squat - Attempt to increase weight every 2 minutes.
    • Conditioning - Partner WOD - Complete 5 Rounds
      • 1 min - Slam Balls (Sx = 35#/25# - Rx = 50#/35#)
      • 1 min - Wall Balls (Sx = 14#/10# - Rx = 20#/14#)
      • 1 min - Rest
    • Finisher - 300m Waiter Walk (53#/35#)
     
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