• 09/20/14: Saturday Cardio BlastToday's Workout:
    • Strength - 5 x 50ft Sled Push (As heavy as possible.  Must be under 1 min)
    • 5 Rounds For Time
      • 300M Row
      • 300M Run
      • 50 Double Unders
    • Finisher - 50 Push Ups For Time
  • 09/19/14: Team Friday FunToday's Workout:
    • Strength - Front Squat - Build to a heavy triple (20 min)
    • Conditioning - AMRAP15 - Teams of 3
      • 200M Plate Carry Pace Setter
      • Workers -
        • Max Rep Wall Balls (Sx = 14#/10# - Rx = 20#/14#)
        • Max Rep Toes To Bar
    • Finisher - 2 min each leg Couch Stretch + Hamstring Mobility
  • 09/18/14: My DayUsually Thursday is Yoursday, but today marks my 4-year wedding anniversary.  Well it's both Erin's and mine, so iI guess today is Oursday.  Anyhow, since I have control of this thing I wanted to let her know that she is the perfect woman and how amazing she is for keeping 908 and our lives in order while I'm not around.  Erin, you are so beautiful, smart, and strong and the perfect counterbalance to my disorganized, impatient, leaving-all-the-lights-on-in-the-house self.  Thank you for saying, "Yes," and thank you for making our lives so much more fun, adventurous, and organized!  I love you. -Tim Soooooo......today is still 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.
  • 09/17/14: 10 and 10Today's Workout:
    • Skill - EMOM10 - 1 Power Snatch + 2 Overhead Squats (Focus here is on OHS technique)
    • Conditioning - AMRAP10 - Increasing Ladder
      • 3 Deadlift (Sx = 115#/75# - Rx = 155#/105# - CRx = 225#/155#)
      • 3 Box Jump (Sx = 20"/18" - Rx = 24"/20" - CRx = 30"/24")
      • 3 Push Ups (Sx = Knees)
      • 6 DL
      • 6 BJ
      • 6 PU
      • 9 DL
      • 9 BJ
      • 9 PU......
    • Finisher - Collect a total of 100 Hollow Body Rocks or 2 min in a Hollow Hold
  • 09/16/14: Row Squat Run Squat RowJoin our CrossFit 908 Community Facebook group. It is for sharing information, posting links, and asking questions. Group chat doesn’t always need to be about CrossFit, this group is just another way to connect with each other. Get involved! https://www.facebook.com/groups/crossfit908/ Today's Workout:
    • Skill - HS Practice - We have been working handstands the past few weeks.  Keep progressing!  Spend 20 minutes working the skill.
    • Conditioning - For Time
      • 500m Row
      • 50 Wall Balls (Sx = 14#/10# - Rx = 20#/14#)
      • 800m Run
      • 50 Wall Balls
      • 500m Row
    • Finisher - 400M Overhead Carry (Make it challenging)
  • 09/15/14: 2-4-6-4-2Join our CrossFit 908 Community Facebook group. It is for sharing information, posting links, and asking questions. Group chat doesn't always need to be about CrossFit, this group is just another way to connect with each other. Get involved! https://www.facebook.com/groups/crossfit908/ Today's Workout:
    • Conditioning
      • 2 minutes of Sit Ups
      • 4 minutes of Double Unders
      • 6 minutes of Cindy
        • 5 Pull Ups
        • 10 Push Ups
        • 15 Air Squats
      • 4 minutes of Rowing
      • 2 minutes of Burpees
    • Finisher
      • 3 x 30 seconds on/30 seconds off Toes to Bar
  • 09/13/14: GSO Judges and Volunteers Needed!Hey All! - We are still in need of judges and volunteers for 2014's GSO on October 18th! It will be a great time, and we will give you a cool shirt, food, and most likely adult beverages post event.   Please SIGN UP HERE if you are interested.  We could really use all the help we can get.   There's been some confusion on how to sign up, so make sure you click the pink button that says "Buy Tickets" underneath the gray banners with the options of judge/volunteer/spectator. THANKS! Today's Workout: Teams of 2 - For Time
    • 800M Run - Buy In
    • Then - 2Rds (Chipper Style)
      • 50 Ring Dips
      • 50 Burpees
      • 50 Thrusters (Sx = 65#/45# - Rx = 95#/65#)
    • 800M Run - Cash Out
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  • 09/12/14: Squat Day
    • Nutrition Challenge: October 1 – 31, who is in?  Also, who is interested in bringing back the dunk tank to test their body fat percentages?  We used this service for last fall’s nutrition challenge, and we had great feedback. Please write post to comments if you would like to test your body fat percentage before & after the challenge ($100 for both testings).  See flyer for more details.
    • Save the date: This October marks CrossFit 908’s fifth birthday!  We will be throwing a 5th anniversary party on the gym on Saturday, November 1. It’s going to be the best one yet!
    Today's Workout:
    • Back Squat - Take 20 min and work to a heavy triple
    • Conditioning - AMRAP15 (3-5 people)
      • 80ft Sled Push (wtd is allowed)
      • 10 Toes To Bar
      • Note - In teams of 3 you can wait until each teammate has completed his/her 10 toes to bar prior to starting the next person on the sled.  In teams of 5, athletes can start immediately after the person in front of them completes the sled push.
    • 50 Hollow Body Rocks / 50 Supermans
    Dave F. and his wife, Beth, after completing the NJ Super Spartan.
  • 09/11/14: 13 YearsAnnouncements:
    • Nutrition Challenge: October 1 - 31, who is in?  Also, who is interested in bringing back the dunk tank to test their body fat percentages?  We used this service for last fall's nutrition challenge, and we had great feedback. Please write post to comments if you would like to test your body fat percentage before & after the challenge ($100 for both testings).  See flyer for more details.
    • Save the date: This October marks CrossFit 908's fifth birthday!  We will be throwing a 5th anniversary party on the gym on Saturday, November 1. It's going to be the best one yet!
    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. Optional 9/11 Tribute Workout:
    • 2001 Meter Row or Run (1.25 miles)
    • 11 Box Jumps (30/24")
    • 11 Thrusters (125/85#)
    • 11 Burpee Chest to Bar Pull ups
    • 11 Power Cleans (170/120#)
    • 11 HSPU
    • 11 KB Swings (70/53#)
    • 11 TTB
    • 11 Deadlifts (170/120#)
    • 11 Push Jerks (110/75#)
    • 2001 Meter Run or Row
    The WOD itself is completely symbolic of 9/11.  The 2001M row or run represents the year the attack took place.  The 11 Reps of 9 exercises represent the date.  Even the weights have meaning.  The 125lb Thrusters represents the number of deaths that occurred at the Pentagon.  The 175lb Power Clean symbolizes AA Flight 175 that hit the South Tower.  The 170lb Deadlift is symbolic of flight 77 and Flight 93 combined.  The 110lb Push Jerk represents the number of floors in each tower of the World Trade Center.
  • 09/10/14: A Chipper WednesdayToday's Workout:
    • Skill - EMOM10
      • 1st Min - 30 Sec Max Double Unders / 30 Sec Rest
      • 2nd Min - 10 Ring Dips (Sx = 5 Ring Dips / CRx = 15 Ring Dips)
    • Conditioning - For Time
      • 1K Row
      • 75 Abmat Sit Ups
      • 50 Wall Balls (Sx = 14#/10# - Rx = 20#/14#)
    • Finisher - 1 Min Max Cal Assault Bike
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