• 08/27/16: ThorToday’s Workout:
    • 4 Rounds For Time – “Thor” – In teams of two complete the following (Sx = 3 rounds)
      • 40 Dumbbell Snatch (Sx = 40#/25# – Rx = 50#/35# – CRx = 70#/50#)
      • 30 Toes To Bar
      • 20 Handstand Push Ups (Sx = Box HSPU / Rx = Ground / CRx = 4″/2″ Deficit)
      • 100 Double Unders (Sx = 2 min attempts
      • PACE SETTER – 200M RUN
    • Finisher – Rope Climb technique work – Practice your foot holds.  If proficient, complete 5 rope climbs for time or 10 with a partner alternating.
  • 08/26/16: FricleansToday's Workout:
    • Skill - 15 min to build to a heavy clean.  If you feel good, attempt a PR.
    • Conditioning - "Amanda's Big Sis" - 12-9-6 reps for time of - 25 min time cap
      • Cleans (Sx = 95#/65# - Rx = 155#/105# - CRx = 205#/125#)
      • Muscle Ups (Sx = 3 for 1 Ring Rows + Hand Release Push Ups)
      • NOTE - This workout is meant to challenge you both on the weight you are using for your cleans and the gymnastics.  Cleans should be done at a weight no higher than 70% of your 1RM.
    • Finisher - 3 x 15 TTB + 15 Burpees - Rest 60 seconds.  These should be done at a sprint pace.
  • 08/25/16: YoursdayLURONG LIVING NUTRITION CHALLENGE – We will be partnering up with Lurong Living for our September Nutrition Challenge.  The challenge is 7-weeks long and entails nutrition, fitness, and lifestyle.  We will be hosting a talk on Wednesday, September 7, during the majority of they day’s classes.  The challenge starts on Monday, September 12. Check out the link above for all of the details. 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.  Bottom line, enjoy the day.  Do some stuff you need to work on, and do some stuff you love. Weightlifting club is tonight @ 7:15pm.  Come get your lift on! Skill Of The Month – Turkish Get Up
    • The focus for Thursdays in August will be the Turkish Get Up.  The Turkish Get Up (TGU) is a phenomenal shoulder mobility/stability drill while also being a great strength building exercise for your core.  It requires a bit of practice, coordination, and balance, but after a few reps you will be able to use the TGU for warm ups, workouts and cool downs.  HERE is an instructional video on how to properly perform a TGU.  Before you do your next shoulder workout, try 2-3 reps on each arm.  You will notice your shoulders feel more stable and mobile.  You will likely see the TGU in programming going forward so make sure you take the time to learn it!
  • 08/24/16: Easy day….Today's Workout:
    • Strength - Push Press - 8 x 2 @ 85%
    • Conditioning - AMRAP20 - "Ecto Cooler"
      • 5 Strict Pull Ups (Sx = 10 Strict Ring Rows)
      • 10 Push Ups
      • 15 Wall Balls (Sx = 14#/10# - Rx = 20#/14#)
    • Finisher -  400m Farmers Carry (Sx = 30#/20# - Rx = 50#/35# - CRx = 70#/50#)
  • 08/23/16: Nutrition Challenge Starts 09/12LURONG LIVING NUTRITION CHALLENGE – We will be partnering up with Lurong Living for our September Nutrition Challenge.  The challenge is 7-weeks long and entails nutrition, fitness, and lifestyle.  We will be hosting a talk on Wednesday, September 7, during the majority of they day’s classes.  The challenge starts on Monday, September 12. Check out the link above for all of the details. Today's Workout:
    • Conditioning - EMOM30 -
      • 1st min - 50 Double Unders (Sx = :30 of attempts)
      • 2nd min - Calorie Row (Sx = 12/8 - Rx = 15/10 - CRx = 20/15)
      • 3rd min - 10 Slam Balls (Sx = 35#/25# - Rx = 50#/35#)
    • Finisher - 50 Weighted abmat Sit Ups
  • 08/22/16: RundayToday's Workout:
    • Skill - EMOM10 - 2 Deadlifts + 1 Clean + 1 Front Squat starting @ 70% of 1rep max clean.  Add weight throughout.  Attempt to finish above 80%
    • Conditioning - 7 x 200m Hill Sprint - Bottom of Summit Ave @ cement block to the 2nd stop sign.  Sprint up, walk/jog back down.  No more than 2 min rest between runs. (Sx = 7 x 300m Row Sprint - Rest 2 min between efforts OR Bike 7 x 800m rest 2min between efforts)
    • Finisher - 3 x 15 Strict Toes To Bar + 20 Banded Good Mornings
  • 08/21/16: Sunday UpdateThe week ahead:
    • Mon - Clean Complex + Hill Sprints
    • Tue - EMOM
    • Wed - Push Press + Triplet
    • Thurs - Yours + Weightlifting Club
    • Fri - Cleans + Couplet
    • Sat - "Thor"
    • Sun - Open Gym
  • 08/20/16: Hero WOD – “Glen”Today's Workout:
    • For Time - "Glen"
      • 30 Clean & Jerks (Sx = 75#/55# - Rx = 95#/65# - CRx = 135#/95#)
      • Run 1 Mile
      • 10 Rope Climbs
      • Run 1 Mile
      • 100 Burpees
      • *****NOTE - This is a HERO workout, so please scale accordingly.  You can easily form teams of 2, split the workload in the gym, and run together.
    Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.
  • 08/19/16: Fran!Today's Workout:
    • Strength - 5 x 3 Back Rack Lunge @ 65% of 1RM Back Squat (3 lunges each leg)
    • Conditioning - "Fran" - For Time
      • 21-15-9- reps for time of
        • Thrusters (Sx = 65#/54# - Rx = 95#/65# - CRx = 135#/95#)
        • Pull Ups (Sx = Banded Strict Pull Ups or Ring Rows / Rx = Unassisted / CRx = Chest To Bar)
        • NOTE**Only scale up to CRX if your current Fran time is under 5 minutes as RX
    • Finisher - 3 x :45 Banded Plank + 30 Russian Twists
  • 08/18/16: YoursdayLURONG LIVING NUTRITION CHALLENGE – We will be partnering up with Lurong Living for our September Nutrition Challenge.  Early bird pricing ends Monday, 0822.  The challenge is 7-weeks long and entails nutrition, fitness, and lifestyle.  We will be hosting a talk on Wednesday, September 7, during the majority of they day’s classes.  The challenge starts on Monday, September 12.  Check out the link above for all of the details. 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.  Bottom line, enjoy the day.  Do some stuff you need to work on, and do some stuff you love. Weightlifting club is tonight @ 7:15pm.  Come get your lift on with Jake! Skill Of The Month – Turkish Get Up
    • The focus for Thursdays in August will be the Turkish Get Up.  The Turkish Get Up (TGU) is a phenomenal shoulder mobility/stability drill while also being a great strength building exercise for your core.  It requires a bit of practice, coordination, and balance, but after a few reps you will be able to use the TGU for warm ups, workouts and cool downs.  HERE is an instructional video on how to properly perform a TGU.  Before you do your next shoulder workout, try 2-3 reps on each arm.  You will notice your shoulders feel more stable and mobile.  You will likely see the TGU in programming going forward so make sure you take the time to learn it!
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