• 05/29/16: Sunday UpdateReminder - No Yoga Today Memorial Day Schedule - 8am/9am Only. Today's Squats - Back Squat - 5 x 3 @ 77.5% with 5 second eccentric The week ahead: (Squats are on Friday this week due to Murph on Monday
    • Mon - "Murph"
    • Tue - Extended Mobility + Intervals
    • Wed - Push Press + Chipper
    • Thurs - Yours + Front Rack Lunge + WLC
    • Fri - Back Squat + Couplet
    • Sat - TBD
    • Sun - Open Gym + Yoga + Squats
  • 05/28/16: Memorial Day Weekend ScheduleHoliday Weekend Schedule
    • Sat / Sun - Normal
    • Monday - 8am/9am Class - The workout will be the Hero WOD "Murph"  There will be several scaling options.
    • Tuesday - Back to business as usual.
    Today's Workout:
    • Strength - Deadlift - Take 15 minutes to find a heavy set of 5 reps, 3 reps, and 1 rep.
    • Conditioning - 3 Rounds For time - "Ground Round"
      • 21 Deadlifts (Sx = 95/65# - Rx = 155#/105# - CRx = 225#/155#)
      • 15 Lateral Bar Burpees
      • 90 Double Unders
    • Finisher - 3 Sets - 10 Strict Toes To Bar / 20 second Hollow Hold / 30 Abmat Sit Ups
  • 05/27/16: Pump it upToday's Workout:
    • Strength - 6 x 6 Single Arm Dumbbell Press (All sets should be challenging)
    • Conditioning - AMRAP9 - "Popeye"
      • 3 Dumbbell Hang Power Clean & Jerk (Sx = 30#/20# - Rx = 40#/30#)
      • 3 Pull Ups
      • 6 DB HPC&J
      • 6 Pull UPs
      • 9 DB HPC&J
      • 9 Pull Ups...Continue to add three reps to each movement for the remaining time
    • Finisher - 3 x 15 Handstand Push Ups (Sx = Box / Rx = Ground Kipping / CRx = Ground Strict)
     
  • 05/26/16: YoursdayMemorial Day Schedule - 8am / 9am Only.  40 person class cap.  We will be doing the CF Hero Workout "Murph"  There will be several scalable options, so don't miss out on a really fun day of fitness with friends. BARBELLS & BEERS –  Still spots available.  We need judges too!  Sign up HERE! 908 Weightlifting ClubTonight @ 7:15pm – This takes the place of open gym will be the 908 Weightlifting Club.  We know many of you are interested in improving your technique in the snatch and clean & jerk, and this is your time to do it.  The entire hour long class is dedicated to form and technique work.  Classes can expect to be lead through a thorough mobility warm up, drill empty barbell technique, and spend at least half the class working in pairs on weightlifting complexes and accessory work.  There is no conditioning element.  There is a progression to the program, so the more consistent you are with attendance, the more progress you will see.  The class is capped at 20 people. You must preregister.  We may add another time block if the demand is there, so if you are unable to get into to the class, please email Tim@CrossFit908.com. Today is Thursday Yoursday, which means all classes are set up like open gym.  You can use the hour long class to work on a skill, make up a missed workout, work on mobility, lift, or just enjoy the ambiance.  We will be programming additional squatting on Thursdays and Sundays for those looking to make #allthegains.  Bottom line, enjoy the day.  Do some stuff you need to work on, and do some stuff you love. Thursday Squats –
    • Back Rack Barbell Lunge – 6 x 8 reps @ 65% of 1RM Back Squat (4 reps each leg)
    Skill Of The Month – Handstands
    • The focus for Thursdays in May will be Handstands.  Everything from learning how to properly perform a handstand hold on the wall, to walking on your hands. Here is a video from Carl Paoli on practicing your handstands facing the wall.  This is something we all should be capable of performing prior to doing a handstand push up.  Understanding body positions is tough enough, add to that being upside down and things can get hairy.  Focus on the technique and ensuring you can maintain a strong body position before trying to move on.  For those of you who are more advanced with handstands, here is a beginning tutorial on handstand walking.
  • 05/25/16: Our deepest condolences…As some of you know we have had some sad news at 908.  Ralph P.'s father, Cosimo Pedicini, has passed away.  There will be services held for him this Thursday and Friday. Our sincerest condolences go out to Ralph, Katherine, and the entire Pedicini family. Today's Workout:
    • Conditioning - 5 Rounds For Time - "One by One"
      • 20 Calorie Assault Bike (Sx = 12 Cals)
      • 25 Burpees
      • 30 Kettlebell Swings (Sx = 35#/26# - Rx = 53#/35# - CRx = 70#/53#)
    • Finisher - 100 Russian Twists (This guy is awesome - Use a med ball if possible)
  • 05/24/16: ToesdayToday's Workout:
    • Strength - Back Squat - 10 @ 65% / 10 @ 70% / 10 @ 75%
    • Conditioning - For Time - "Get Toe Up"
      • 35-25-15 reps for time of
        • Toes To Bar
        • Box Jumps (Sx = 20"/18" - Rx = 24"/20" - CRx = 30"/24")
    • Finisher - 3 x 500m Row Alt. with partner
  • 05/23/16: Monday RundayBarbells & Beers - Hey All, I'm going to be honest with you.  We need more teams and we need judges and volunteers.  If you can help us out, spread the word, get some friends to sign up and either volunteer or judge, we would be very grateful.  Here is the link to sign up.  Thanks! Today's Workout: (Last completed 03/30/15)
    • Skill - 6 x 1 Hang Power Snatch + 1 Power Snatch - Complete six working sets that are all challenging (15 min)
    • Conditioning -"Cradle to the Gravel" - AMRAP20
      • Run 300m
      • 6 Power Snatch (Sx = 75#/55# - Rx = 95#/65# - CRx = 135#/95#)
      • 18 Wall Balls (Sx = 14#/10# - Rx = 20#/14#)
    • Finisher - Sx = 25 Strict Chin ups in sets of 3-5 reps, no more - Rx = 6 Rope Climbs For Time / CRx = 10 Rope Climbs or 5 legless for time
     
  • 05/22/16: Sunday UpdateYoga is cancelled today. Today's Squats:
    • Back Squat - 5 x 3 @ 75% with a 5 second eccentric
    The Week Ahead:
    • Mon - Snatch Complex + Triplet
    • Tue - Back Squat + Couplet
    • Wed - Triplet
    • Thurs - Back Rack Lunge + WLC
    • Fri - DB Push Press + Couplet
    • Sat - Triplet
    • Sun - Open Gym - Yoga is canceled
    • Mon - Memorial Day Murph (9am/10am only)
  • 05/21/16: Saturday Sweat!Yoga is cancelled this Sunday and next because Karen is away. Yoga will resume on Sunday, June 5th! Today's Workout:
    • Skill - Sled Push - In teams of 4-5 people complete a 1K Sled Push For Time in 20m increments.  Time Cap is 20 minutes.  Sx = Unloaded / Rx = +45 / CRx = +70.  Teams should use the same weight.
    • Conditioning - 4 Rounds For Total Cals / Reps
      • 1 min - Assault Bike Calories
      • :30 rest
      • 1 min - Double Unders
      • :30 rest
      • 1 min - Kettlebell Swings (Sx = 35#/26# - Rx = 53#/35#)
      • :30 rest
      • 1 min - Handstand Push Ups (Sx = DB Push Press or Box HSPU)
      • :30 rest
    • Finisher - 10 x :20 side plank left / :20 side plank right
  • 05/20/16: Thrusting into the weekend. ..Yoga is cancelled this Sunday and next because Karen is away. Yoga will resume on Sunday, June 5th! Today's Workout:
    • Skill - Spend 15 minutes working up to a heavy clean double.  This does not have to be touch and go, but the two reps should take no longer than 10-15 seconds.
    • Conditioning - "Lucky 13" - AMRAP13
      • 13 Cleans (Sx = 75#/55# - Rx = 95#/65#) (Yes, squat)
      • 13 Calorie Row
      • 13 Chest To Bar Pull Ups (Sx = Pull Ups / Jumping Pull Ups / Banded Pull Ups)
      • ***Note - If there are more people in the class than rowers, we will split the class in half and have half of the class start on the Cleans and half on the rower.
    • Finisher - Exactly 5 min post workout complete 50 burpees over the bar for time.
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