• 01/27/15: AM Closed / PM OpenWe are closed for all morning classes today (5am / 6am / 9am / 10am).  We are open for all PM classes today: 4:15, 5:15, 6:15, 7:15, and 8:15pm Fundamentals. Snow day/At home workout :
    • Every 2 minutes for 20 minutes complete the following:
      • 20 jumping lunges
      • 10 push ups
      • in the remaining time for each round, hold a plank
    Today’s Workout:
    • Sprints - 10 x 250M Row (Alternating with a partner - 5 each)
    • AMRAP15 -
      • 75 Double Unders
      • 50 Wall Balls (Sx = 14#/10# - Rx = 20#/14#)
      • 25 Pull Ups (CRx = 10 Muscle Ups)
    • Finisher - 5 x 10 Bicep Curls (Why not?)
  • 01/26/15: Leg Day!Weather Update & 908 Class Cancellation: Due to the snow storm, tonight's 6:15 and 7:15pm classes are cancelled. Tomorrow morning's 5, 6, 9, and 10am classes are all cancelled as well. Stay tuned to Facebook & the blog regarding tomorrow night's classes. We will post an at home workout tomorrow, so you can still get your sweat on. Stay safe! Today's Workout:
    • Strength - Back Squat - 5x3 - All sets should be at or above 80% of 1RM
    • Conditioning - AMRAP12 -
      • 3 V-Ups
      • 3 Kettlebell Swings (American if possible - Challenge yourself on these)
      • 6 V-Ups
      • 6 Kettlebell Swings
      • 9 V-Ups
      • 9 Kettlebell Swings....Keep increasing by 3-reps for the duration of the workout.
    • Finisher - Upon completing the 12-min AMRAP 50 burpees for time.
  • 01/24/15: Let the confusion begin…Today's Workout - Partner style.  Each partner must complete both elements in each section before moving on.  While one rows, the other performs wall balls.  Once both partners have finished they switch.  Once both partners have rowed 500M and completed 30 wall balls each, they move on to the next couplet of 400M and 25 Wall Balls.
    • Row 500M / 30 Wall Balls (Sx = 14#/10# - Rx = 20#/14# - CRx = 35#/20#)
    • Row 400M / 25 Wall Balls
    • Row 300M / 20 Wall Balls
    • Row 200M / 15 Wall Balls
    • Row 100M / 10 Wall Balls
    • 100 Medball Abmat Sit Ups.  Ball is passed between each partner at the top of the rep with each partner completing 50 medball sit ups.
  • 01/23/15: Pulled Push Sandwich
    • Fundamentals sessions starting up next week – Sign up here
      • Mon/Wed @ 11AM – starting Monday, January 26th
      • Tues/Thurs @ 8:15PM – starting Tuesday, January 27th
    • One month Nutrition Challenge starting Monday, February 2nd.  Be on the lookout for an e-mail regarding details.
    Today's Workout:
    • Skill - EMOM15 - 1 Power Clean
    • Conditioning - AMRAP10
      • 7 Deadlifts (Sx = 115#/75# - Rx = 155#/105)
      • 9 Burpees Over The Bar
      • 11 Pull Ups
    • Finisher - 2 min Side Plank Each Side
  • 01/21/15: Night Out For Karen Brown Tonight @ 8PMFor those of you who know Karen Brown, she will be leaving CF 908 shortly.  We want to send her off in style and have a good old fashioned 908 night out.  We will be meeting for some drinks at Delicious Heights at 8pm.  We hope to see many of you there. Today's Workout:
    • EMOM10 -
      • Odd - 5 Handstand Push Ups (Sx = 5 DB Press / Rx = Ground / CRx = Deficit) If you are very comfortable kipping, work on strict.
      • Even - 5 Chest To Bar Pull Ups (Sx = Pull Ups / CRx = Strict CTB)
    • Conditioning - 4 Sets of 2 Rds - Rest 1 minute after completing 2 rds.
      • 7 Thrusters (Sx = 75#/55# - Rx = 95/65 - CRx = 135#/95#)
      • 7 Toes To Bar
    • Finisher - Couch Stretch -  2 min each leg
  • 01/20/15: AnnouncementsAnnouncements:
    • Karen Brown’s going away party @ Delicious Heights on Wednesday, January 21st @ 8PM
    • Fundamentals sessions starting up next week – Sign up here
      • Mon/Wed @ 11AM – starting Monday, January 26th
      • Tues/Thurs @ 8:15PM – starting Tuesday, January 27th
    • One month Nutrition Challenge starting Monday, February 2nd.  Be on the lookout for an e-mail regarding details.
    Today's Workout:
    • Strength -Superset
    • Conditioning - For Time
      • 100 Double Unders
      • 75 Kettlebell Swings (Sx = 35#/26# - Rx = 53#/35#)
      • 50 Box Jumps (Sx = 20"/18" - Rx = 24"/20")
      • 25 Ring Dips
    • Finisher - 3 x :30 on / :30 off Hollow Hold
  • 01/19/15: Monday SquatsAnnouncements:
    • Karen Brown's going away party @ Delicious Heights on Wednesday, January 21st @ 8PM
    • Fundamentals sessions starting up next week - Sign up here
      • Mon/Wed @ 11AM - starting Monday, January 26th
      • Tues/Thurs @ 8:15PM - starting Tuesday, January 27th
    • One month Nutrition Challenge starting Monday, February 2nd.  Be on the lookout for an e-mail regarding details.
      Today's Workout:
    • EMOM10 - 2 Front Squats - Start @ 75% of 1RM and build
    • Conditioning - 10 RFT
      • 10 Steps Overhead Lunge (Sx = 45#/25# - Rx = 75#/55#)
      • 10 Hand Release Push Ups
    • Finisher - 30 Strict Pull Ups
  • 01/18/15: Sunday UpdateThe week ahead:
    • Mon - Front Squat + Couplet
    • Tue - Pendlay Row + Chipper
    • Wed - Press + Couplet
    • Thurs - Yours
    • Fri - Power Clean + Triplet
    • Sat - Partner WOD
    • Sun - Open Gym
  • 01/17/15: Partner WOD:Today's Workout: Teams of 2
    • Strength - 3 x 10 Ring Dips + 10 Hanging Straight Leg Raise Superset - Rest 2 min
    • AMRAP20 - Alternating
      • 10 Cal Row (CRx = 10 Cal Assault)
      • 6 Burpee Box Jump Over (Sx = 20"/18" - Rx = 24"/20" - CRx = 30"/24")
    • Finisher - 3Rds - :30 Plank + :25 Hollow Hold + 20 Abmat Sit Ups
     
  • 01/16/15: A few ups and upsToday's Workout:
    • EMOM10 - 3 Hang Power Cleans - Start @ 70% of 1RM Power Clean and build.
    • Conditioning - 7RFT
      • 7 Pull Ups - CRx = CTB
      • 7 Handstand Push Ups - Sx = Strict DB Press / Rx = Ground / CRx = Deficit
    • Finisher - 500M Row Sprint
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