• 04/25/15: Sprint Interval BiathlonToday's Workout:
    • Skill - Handstand Practice - 15 minutes
    • Conditioning - 5 Rounds Each For Time - 2 Minutes Rest between each round
      • 500M Row
      • 400M Run
    • Finisher - 100 abmat sit ups
  • 04/24/15: Backing it up for the weekend…Today's Workout:
    • Strength - Back Squat 5 x 7 @ 85% of 5RM
    • Conditioning - AMRAP10
      • Increasing ladder - 2/2 - 4/4 - 6/6 - 8/8..... of
        • Russian KB Swing (Challenge yourself)
        • Toes To Bar
    • Finisher - Foam Roll - 5-10 min on quads / it bands / glutes
  • 04/23/15: Good Luck Karen, Anna, Andy, and Juan!Good luck to the four 908ers who will be completing their Masters Qualifier workouts this weekend.  Four of our very own placed within the top 200 in the world in their age group in the 2015 CrossFit Open.  Karen K. placed 58th, Anna E. placed 103rd, Andy S. placed 130th, and Juan G. placed 175th.  Tonight, four workouts will be released and these four will have to complete and video their results in an attempt to qualify for the 2015 CrossFit Games in Carson, California this July.  Make sure you wish them all good luck when you see them.  We are so proud of you four!! Today is Thursday Yoursday.  You can come to any of the regularly scheduled classes to make up a workout you missed, work on a skill, lift something heavy, or do your own thing.  It is never to early to start working on those things that you hated during the Open!  Enjoy the day. Optional Core Work - 25-20-15-10-5 Cal Assault Bike / GHD Sit Up
  • 04/22/15: AMRAPsssToday's Workout:
    • AMRAP7 - 100 Double Under Buy In (Sx = 200 Singles)
      • In remaining time - Max Slam Balls (Rx = 35#/25# / CRx = 50#/35#)
    • Rest 4 min
    • AMRAP7 - 100 Double Under Buy In
      • In remaining time - Max Strict Pull Ups
    • Rest 4 min
    • AMRAP7 - 100 Double Under Buy In
      • In remaining time - Max Push Ups
  • 04/21/15: New Fundamentals Tonight @ 8:15PMA new round of CrossFit 908 Fundamentals starts tonight @ 8:15pm.  Spread the word!  Sign up here. Happy Birthday Pat.  We miss you, buddy! CPR Class - Heather will be teaching a Heartsaver CPR/AED course on Sunday, May 3rd.  We will hold this course at the gym from 3:00pm until 6:00pm. The cost of this course is $70 for members and $80 for non-members. This covers the cost of your manual and CPR card. The Heartsaver CPR/AED course combines basic CPR skills training with instruction and practice in using an AED. The course covers: adult CPR/AED with and without a mask, adult choking, child CPR/AED, infant CPR, and child and infant choking. Upon successful completion of this course you will be AHA Heartsaver CPR/AED certified. To register for this event, please respond to Heather, heather@crossfit908.com. Payment will be collected with registration Today's Workout:
    • Strength - EMOM10 - 1 Snatch Pull + 1 Snatch (Power or Squat depending on mobility - If shoulder issues, we can work on the clean)
    • Conditioning - AMRAP18
      • 6 Ring Rows
      • 8 Dumbbell Snatch (Alternating - Sx = 30#/20# - Rx = 40#/30# - CRx = 60#+/40#+)
      • 10 Box Jumps (Sx = 20"/18" - Rx = 24"/20")
    • Finisher - 3 Sets - :30 Hollow Hold / 15 Press Ups
  • 04/20/15: Happy LungedayToday's Workout:
    • Strength - EMOM12
      • Odd Min - 4 Back Rack Lunges (4 each leg)
      • Even Min - 5 Strict HSPU (Sx = 5 Strict DB Press / CRx = 10 Strict HSPU)
    • Conditioning - For Time
      • 50 DB Hang Clean Thruster (Sx = 25#/15# - Rx = 30#/20# - CRx = 40#/30#)
      • *****5 Burpees every time you put the dumbbells down**** - For anyone with shoulder issues this workout can be scaled to exclude the Thruster.
    • Finisher - 400M Farmers Carry immediately following workout with dumbbells used for workout.
    Congratulations to our newest round of Fundamentals graduates!  From left to right - Alex, Kristine, Vinny, Jan and Rob (not shown).  Make sure to introduce yourself when you see them around the gym!
  • 04/19/15: Sunday UpdateThis week at your local swelling station:
    • Mon - Back Rack Lunge/ HSPU + Couplet
    • Tue - Snatch + Triplet
    • Wed - Strict Pull Ups/Dips + AMRAPss
    • Thurs - Yours + Opt. Conditioning
    • Fri - Back Squat + Couplet
    • Sat - Partner WOD
    • Sun - Open Gym + Opt Conditioning
    Today's Optional Row - 6 x 500M Row - Rest 2 minutes between efforts.  Record all six times.  Goal is no more than 5 seconds between slowest and fastest times.
  • 04/18/15: Team WOD SaturdayToday's Workout:
    • Conditioning - Teams of 2 For Time - Chipper Style
      • 200 Overhead Lunge (Revers/In Place w/ Plate)
      • 150 Calories Row
      • 100 Burpees To a Plate
      • 1 Mile Run (as a team)
    • Finisher - 3 x 15 Strict Ring Rows as challenging as possible
     

  • 04/17/15: Cleaning up the weekToday's Workout:
    • Skill - EMOM12 - 1 High Hang Power Clean + 1 Power Clean + 1 Jerk
    • Conditioning - 3 Rounds For Time (CRx = 4Rds)
      • 15 Toes To Bar
      • 15 Thrusters (Sx = 65#/45# - Rx = 95#/65#)
    • Finisher - 2 Rds - 25 Sit Ups + 1:00 Plank
  • 04/16/15: YoursdayToday is Thursday Yoursday.  You can come to any of the regularly scheduled classes to make up a workout you missed, work on a skill, lift something heavy, or do your own thing.  It is never to early to start working on those things that you hated during the Open!  Enjoy the day. Optional Skill Work - 8 x 3 Snatch Deadlift with 2 second pause at knee.  Focus is on moving the knees back as the bar is pulled off the ground.  With the bar at the knees, the shoulders should be in front of the bar with the back as rigid as possible.  Finish the deadlift by sweeping the bar back and up the legs, standing tall at the top with the weight in the heels.
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A CrossFit 908 Gentlemen's Duel