• 12/20/14: Got Lungs?Today's Workout:
    • Strength - Sled Push - 5 x 20m - Increase weight each set
    • Conditioning - 5 Rounds For Total Reps - Groups of 4
      • 1 min - Max Cal Assault Bike / Airdyne
      • 1 min - Max Ball Slams (Rx = 35#/25#)
      • 1 min - Burpee Box Jump (Sx = 20"/18" - Rx = 24"/20")
      • 1 min - Double Unders
      • 1 min - Rest
    • Finisher - 1 Mile Jog
  • 12/19/14: CF 908 Holiday Night Out Tonight 8pm @ King Bennie’sToday's Workout:
    • Strength / Skill - EMOM10 - 1 Hang Power Clean (above knee) + 1 Power Clean (Floor)
    • Conditioning - 21-15-9-6-3 reps for time of
      • Front Squat (Sx = 95#/65# - Rx = 135#/95# - CRx = 185#/125#)
      • Pull Ups (CRx = CTB)
    • Finisher - Foam Roll (Red Roller) - Quads 2 min (hit IT Bands as well) + Lats 2 min
  • 12/18/14: Be Careful….Yesterday, two of our 6-amers had their car windows smashed and personal items stolen. This is the first time this has ever happened during our 5-year stint, and according to my landlord it is the first time in his 20+ year ownership.  We heard through the BHPD that there were other victims at other gyms today, and that it has happened recently in surrounding areas.  Clearly these thieves are targeting people who are mid-workout and who likely won't hear their alarms go off.  So, with that said, please make sure to bring anything of value with you into the gym.  We have surveillance cameras all over the gym, so your property is safe there.  I sincerely apologize to those who were robbed today. Tim CF 908 Holiday Night out – This Friday, Dec 19, 8pm at King Bennie’s Tiki Lounge just above Nagoya in Berkeley Heights. Today is a programmed rest day at CrossFit 908.  You can come to any of the regularly scheduled classes and make up a workout you missed, work on a skill, lift, or just mobilize.  Use your coach, and ask for help.  Enjoy your day.
  • 12/16/14: “Jack”CF 908 Holiday Night out – This Friday, Dec 19, 8pm at King Bennie’s Tiki Lounge just above Nagoya in Berkeley Heights. Todoay's Workout:
    • "Jack" - AMRAP20
      • 10 Push Press (Sx = 65#/45# - Rx = 95#/65# - CRx = 115#/75#)
      • 10 Kettlebell Swings (Sx = 35#/26# - Rx = 53#/35#)
      • 10 Box Jumps (Sx = 20"/18" - Rx = 24"/20")
    • 300M Farmers Carry - As Heavy As Possible
  • 12/15/14: AnnouncementsAnnouncements
    • Only 15 days left in the 908 Holiday giveaway.  Make sure you get your names to Erin@CrossFit908.com so you can get your gift certificates!
    • Olympic Lifting 2-Hour Seminar this Saturday, 12/20 from 11am-1pm with 2012 Olympian Holley Mangold and her two training partners.  Email Erin@CrossFit908.com to sign up.  Only 6 spots left.  $50.
    • CF 908 Holiday Night out - This Friday, Dec 19, 8pm at King Bennie's Tiki Lounge just above Nagoya in Berkeley Heights.
    Today's Workout:
    • Strength - 5 x 5 Dumbbell Bench Press (All sets should be challenging)
    • Conditioning - 3RFT -
      • 50 Double Unders
      • 15 Ring Dips
      • 12 Dumbbell Snatch (Sx = 30#/20# - Rx = 50#/30#) - CRx = 60#+/40#+)
    • Finisher - 2 Min Plank + 1 Min Superman + 1 Min Hollow Hold (Break it up as needed)
  • 12/13/14: Saturday Partner WorkoutToday's Workout: Teams of 2
    • 60 Calorie Row (Rotate every 10 calories)
    • 60 Burpees to a plate (alternate every burpee)
    • 60 Dumbbell Thrusters (alternate every 5)
    • 60 Box Jumps (alternate every 5)
    • 60 Dumbbell Thrusters (alternate every 5)
    • 60 Burpees to a plate (alternate every burpee)
    • 60 Calorie Row (Rotate every 10 calories)
  • 12/10/14: Oly Clinic on Dec 20 – Spots LImited!Olympic Lifting Clinic Hosted by 2012 Olympian Holley Mangold on Saturday, December 20th from 11am-1pm. Holley and her training partners are coming to 908 on December 20th for a 2 hour clinic! Along with her training partners, Heather Smith (University of Kentucky’s hammer thrower and National level weightlifter) and Arielle Lippman (also a National level lifter in the 63kg class), Holley will go in depth into one of the two olympic lifts. Their clinic will focus on technique and give you tips for more successful lifts, whether you’re interested in competing in weightlifting or simply want to improve upon your current technique.  They are a fun loving crew that will welcome any and all questions that you throw their way!  The clinic is capped at 20-people and is only $50.  Holley usually charges $100 for these clinics, but she has dropped into 908 a bunch and really loves the gym. This is a great clinic for all levels.  Please respond to Erin@CrossFit908.com.  Spots are limited! Today's Workout:
    • Skill - 6 x 3 Tempo Ring Dips (3 sec descent / 2 sec pause at botom)
    • Conditioning - 5RFT - 20 min time cap
      • 300M Row
      • 30 Air Squats
      • 10 Handstand Push Ups
    • Finisher - Couch stretch 2 min each leg + hamstring stretch 2 min each leg
    Below is a video from the MFLH Invitational this past week.  A great time with some amazing athletes.  Credit for the video goes to Super Cleary Photo 
  • 12/08/14: Happy Lunge DayToday's Workout:
    • Strength - 5 x 3 (Each Leg) Overhead Lunge - Taken From Rack
    • Conditioning - 10-20-30 reps for time of each of the following
      • Wall Balls (Sx = 14#/10# - Rx = 20#/14# - CRx = 35#/20# - All Rx and CRx must be to 10ft target)
      • Hand Release Burpees
    • Finisher - 3 x 10 Strict Pull Ups
  • 12/07/14: Sunday UpdateThe week ahead:
    • Mon - OH Lunge + Couplet
    • Tue - HPC + Triplet
    • Wed - Dips + Triplet
    • Thurs - Yours
    • Fri - Press + Chipper
    • Sat - Partner Workout
    • Sun - Open Gym
     
  • 12/06/14: Saturday IntervalsToday's Workout:
    • Skill - Handstand Practice - 15 minutes
    • Conditioning - 4Rds - Rest 1 minute after each round
      • 1 min - Dumbbell Snatch (Sx = 30#/20# - Rx = 40#/30#)
      • 1 min - Sled Push (Unloaded - 10m increments)
      • 1 min - Assault Bike
      • 1 min - Air Squats
      • 1 min - Strict Chin Ups
    • Finisher - 3 x 10 Strict Toes To Bar
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