• 08/29/14: Overhead, overhead, and more overhead

    Labor Day Weekend: On Monday, September 1, the gym is closed.  Normal schedule on Friday, Saturday, and Sunday.

    Saturday, September 6 – DC Brawlers vs. NY Rhinos

    Here are two options for DC Brawler tickets for Saturday, Sept. 6th at the Patriot Center:

    A)  Groupon deal while this deal and tickets are still available:  $15 per ticket.   http://www.groupon.com/deals/gl-dc-brawlers (deal expires 8/29)

    • Advantages: cheap.
    • Disadvantages:  Seats are far from floor and not able to choose more than 8 seats together.

    B)  Purchase tickets for 10+ with a 20% discount.

    • Advantages: Better viewing.   Ability to pick your sections/seats; can be purchased so that they are all in same area.
    • Disadvantages:  More expensive.  Seats close to the action range from $39.20 (good) to $52.55 (great) with the 10+ discount.

    Please sign up with Karen Kelly at Karen@crossfit908 if you are interested in Option B / $52.55 or $39.20 tickets since she is willing to buy them as a group (you can pay her back with cash or check).  Please indicate number of tickets and which price you would like to purchase.  Karen has also put together a list of hotels in the area, click here to view.  We hope to have a lot of 908ers come and support Tim and the rest of the DC Brawlers!

    Today's Workout:

    • Strength – Overhead Squat – Build to a heavy set of 3
    • Conditioning – 10-9-8-7-6-5-4-3-2-1
      • Hang Power Snatch (Sx = 65/45#, Rx = 95/65#, Crx = 135/95#)
      • Toes to Bar
    • Finisher – 300m Overhead Carry (go heavy)
  • 08/28/14: YhursdayLabor Day Weekend: On Monday, September 1, the gym is closed.  Normal schedule on Friday, Saturday, and Sunday. Saturday, September 6 - DC Brawlers vs. NY Rhinos Here are two options for DC Brawler tickets for Saturday, Sept. 6th at the Patriot Center: A)  Groupon deal while this deal and tickets are still available:  $15 per ticket.   http://www.groupon.com/deals/gl-dc-brawlers (deal expires 8/29)
    • Advantages: cheap.
    • Disadvantages:  Seats are far from floor and not able to choose more than 8 seats together.
    B)  Purchase tickets for 10+ with a 20% discount.
    • Advantages: Better viewing.   Ability to pick your sections/seats; can be purchased so that they are all in same area.
    • Disadvantages:  More expensive.  Seats close to the action range from $39.20 (good) to $52.55 (great) with the 10+ discount.
    Please sign up with Karen Kelly at Karen@crossfit908 if you are interested in Option B / $52.55 or $39.20 tickets since she is willing to buy them as a group (you can pay her back with cash or check).  Please indicate number of tickets and which price you would like to purchase.  Karen has also put together a list of hotels in the area, click here to view.  We hope to have a lot of 908ers come and support Tim and the rest of the DC Brawlers!   It’s Yoursday.  Today is a programmed rest day at CrossFit 908  You can come to any of the regularly scheduled classes to make up a missed workout, work on a skill, lift something heavy, mobilize, hang, or just do whatever.  Be respectful with how much space you take up.  Enjoy the day.
  • 08/27/14: No Cherry Picking!Today's Workout:
    • For Time -
      • 1000m Row
      • 100 Double Unders (Sx = 300 Singles)
      • 1 Mile Run
      • 100 Double Unders
      • 1000m Row
    • Finisher - Tabata Push Ups
  • 08/26/14: DC Brawlers vs. Philly Founders tonight!DC Brawlers vs. Philadelphia Founders Tonight @ 7PM EST.  Watch it Live HERE! Today's Workout:
    • Nate - AMRAP 20
      • 2 Muscle Ups (Sx = 4 Strict Pull Ups & 4 Dips)
      • 4 Handstand Push Ups
      • 8 KB Swings (Sx = 53/35# , Rx = 70/53#)
    • Finisher -
      • 50 Abmat Sit Ups
      • Rest 1 min
      • 35 Abmat Sit Ups
      • Rest 30 sec
      • 20 Abmat Sit ups
  • 08/25/14: Get Some LegsToday's Workout:
    • Strength – EMOM10 – 2 Overhead Lunge Each Leg (Alternating / Taken from the ground)
    • Conditioning – 15-12-9-6-3
      • Burpee Box Step Over @ 20" - (Sx = 20#/10# - Rx = 30#/20# - CRx = 40#/30#)
      • Toes to Bar
      • Dumbbell Thruster (Same as Step Over)
    • Finisher - Tabata Handstand Hold
  • 08/24/14: Sunday UpdateThis week at 908:
    • Mon - OHL + Triplet
    • Tue - Nate
    • Wed - Chipper
    • Thurs - Yours
    • Fri - OHS + Couplet
    • Sat - Triplet
    • Sun - Open Gym
  • 08/23/14: Crazy HelenKaren Kelly is back from her summer travels and Yoga@908 will resume its regular schedule (Sundays at 8:30 a.m. and Thursdays at 10:315 a.m.) starting this Sunday.  Come and practice yoga with Karen this Sunday at 8:30 a.m.    DC Brawlers vs. Phoenix Rise Tonight @ 9PM EST.  Watch it Live HERE! Today's Workout:
    • For Time
      • 400M Run
      • 21 KB Swings (Sx = 35#/26# - Rx = 53#/35# - CRx = 70#/53#)
      • 12 Pull Ups
      • 800M Run
      • 42 KB Swings
      • 24 Pull Ups
      • 800M Run
      • 21 KB Swings
      • 12 Pull Ups
      • 400M Run
    • Finisher - 3 x :30 Max Push Ups / :30 Rest
  • 08/22/14: Friday Front SquatsToday's Workout:
    • Front Squat 5x5 @ 80% of 1RM
    • Conditioning - 4RFT -
      • 300m Run
      • 5 DB Snatch Each Arm Alt. (Sx = 30#/20# - Rx = 40#/30# - CRx -= 50#+/40#+)
      • 15 Wall Balls (Sx - 14#/10# - Rx = 20#/14#)
    • Finisher - 3 x 15 Good Mornings or 20 GHD Hip Extensions
    DC Brawlers vs. Phoenix Rise Saturday @ 9PM EST.  Watch it Live HERE!
  • 08/21/14: Ya-Hers-DayIt’s Yoursday.  Today is a programmed rest day at CrossFit 908  You can come to any of the regularly scheduled classes to make up a missed workout, work on a skill, lift something heavy, mobilize, hang, or just do whatever.  Be respectful with how much space you take up.  Enjoy the day.
  • 08/20/14: DC Vs. NY – Come Support Us!DC Brawlers vs. NY Rhinos - Come support the Brawlers and me in our second match of Grid!!! Today's Workout:
    • Strength - EMOM10 - 1 Power Clean + 1 Split Jerk (Work across or build in weight.  Goal is for crisp reps.  No maxing out.)
    • Conditioning - AMRAP10 -
      • 4 Handstand Push Ups (Sx = 15 Second Hold / Rx = Ground / CRx = Deficit - Note - Working strict would be a good idea)
      • 6 Hang Dumbbell Cleans (Sx = 30#/20# - Rx = 40#/30# - CRx = 50#+/40#+ - Yes, you must squat)
      • 8 Toes To Bar (Sx = Strict Leg Raise.  Control the lowering of the legs)
    • Finisher - 300m Farmers Carry - As Heavy As Possible
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