• 12/13/13: Franish FridayToday's Workout:
    • EMOM10 - 1 Clean (You must pass through a full front squat)
    • Conditioning - AMRAP8 - Increasing ladder
      • 3 Thrusters (Sx = 65#/45# - Rx = 95#/65#)
      • 3 Pull Ups (CRx = CTB)
      • 6 Thrusters
      • 6 Pull Ups
      • 9 Thrusters
      • 9 Pull Ups......continue in this fashion for 8 minutes
    • Accessory - 3 x :30 on / :30 off Hollow Hold
    We've got some super strong people at 908.  Here are three guys that combined can lift nearly 3/4 of a ton.  The photographer if these photos isn't too shabby herself, with a nice 285# deadlift PR.  Way to go Bridget, Kevin, Brian, & Chris!
  • 12/12/13: YoursdayThursdays are your day to practice a skill, make up a workout you missed this week, make up your own workout, lift, mobilize, or just come to hang out.  Use your coaches and ask for help!
  • 12/11/13: RowednesdayToday's Workout:
    • Skill - Tabata Double Unders
    • Conditioning - With a Partner Row 6 x 500m Each Alternating.
    • Finisher - 3Rds - 20 Push Ups / 20 Sit Ups
  • 12/10/13: Pull, Push, Push, Push, PullToday's Workout:
    • Strength - Tabata Pull Ups
    • Conditioning - 7RFT
      • 7 Ring Dips
      • 7 Burpees
      • 7 HSPU
    • Finisher - 50 Ring Rows
  • 12/09/13: Back Squat MondayToday's Workout:
    • Strength - EMOM10 - Alternating Minutes
      • 3 Back Squats @ 80% of 1RM
      • Push Ups (Sx = 10 reps / Rx = 15 Reps / CRx = 20 Reps)
    • Conditioning - AMRAP12
      • 5 Power Cleans (Sx = 75#/55# - Rx = 115#/75# - CRx = 145#/105#)
      • 10 Toes To Bar
      • 15 Wall Balls (Sx = 14#/10# - Rx = 20#/!4#)
    • Finisher - 3 x 20 GHD Sit Ups
  • 12/08/13: Sunday UpdateThis week @ your favorite swelling station...
    • Mon - Back Squat + Partial 11.5
    • Tue - Pull Ups + Triplet
    • Wed - Push Ups + Row
    • Thurs - Yours
    • Fri - Clean + Couplet
    • Sat - TBD
     
  • 12/07/13: Good Luck Emmy, Jim, & LIsaEmmy, Jim, & Lisa are competing today at the Christmas Throwdown @ CrossFit Finest in Metuchen, NJ.  If you have the chance, swing by to support them! The 908 Holiday party is tonight @ 8pm.  You all better be there! Today's Workout:
    • Teams of 5 - For Time
      • 20 reps - 60ft Sled Push (Sx = +25/+0 - Rx = +45/+25 - CRx = +90/+45) - Alternate every push
      • 200 Burpees (All teammates can work at once)
      • 15 reps - 60ft Sled Push
      • 150 Slam Ball Cleans (Sx = 35#/25# - Rx = 50#/35#) - Three team members working at a time.  Other team members must hold a plank position.
      • 10 reps - 60ft Sled Push
      • 100 Slam Ball Thrusters - (Sx = 35#/25# - Rx = 50#/35#) - Three team member working at a time.  Other team members must sit in a wall squat.
      • 5 reps - 60ft Sled Push
    Look who got a nice little shout out on CrossFit's instagram yesterday.  About 5k likes in a few hours....no big!!!! Congrats, Leenie.  You are an animal.
  • 12/06/13: Frideads, it’s what’s for dinner….CrossFit 908's Holiday Party is this Saturday night, 12/08 @ 8pm.  We look forward to seeing you all there! Today's Workout:
    • Strength/Skill - EMOM10 - Alternating
      • 1.) Max Effort Strict Pull Ups
      • 2.) 5 Deadlifts (Sx = 135#/95# - Rx = 225#/155# - CRx = 315#/205#)
    • Conditioning - 3RFT
      • 300m Row (This should be at 90% effort)
      • 25 Kettlebell Swings (Sx = 35#/26# - Rx = 53#/35#)
      • 20 Dumbbell Push Press (Sx = 30#/20# - Rx = 40#/30#)
    • Finisher - AMRAP2 - Toes To Bar
     
  • 12/05/13 – CPR AEDToday is Thursday Yoursday.  Show up to any of our scheduled classes to make up a workout you missed, work on a skill, lift something heavy, and/or work on your mobility. Heather will be hosting a Heartsaver CPR/AED course at CrossFit 908, 10 Summit Avenue in Berkeley Heights. You can sign up for ONE of the following:
    • Friday, December 6th from 12:30pm - 4:00pm
    • Sunday, December 8th from 1:30pm – 5:00pm
    The cost of the course is $55 for members and $75 for non-members. This covers the cost of your book and 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, childCPR/AED, infant CPR, and child and infant choking. Upon successful completion of this course you will be AHA certified.
    Please email Heather (heather@crossfit908.com) if you are planning on attending. Registration material will be sent following email confirmation. Feel free to contact her with any questions.
  • 12/04/13: Congrats Jason & Melissa, Happy Birthday Karen!Congratulations to Jason & Melissa Salerno who just had a baby boy on Monday!  Also, happy birthday to my mother-in-law, Karen Kelly.  If you haven't attended one of her yoga classes, you don't know what you're missing! 908 Holiday Party – Saturday, December 7th @ 8pm.  There is a sign up sheet at the gym.  We better see you all there! Today's Workout: Heather will be hosting a Heartsaver CPR/AED course at CrossFit 908, 10 Summit Avenue in Berkeley Heights. You can sign up for ONE of the following:
    • Friday, December 6th from 12:30pm - 4:00pm
    • Sunday, December 8th from 1:30pm – 5:00pm
    The cost of the course is $55 for members and $75 for non-members. This covers the cost of your book and 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, childCPR/AED, infant CPR, and child and infant choking. Upon successful completion of this course you will be AHA certified.
     Please email Heather (heather@crossfit908.com) if you are planning on attending. Registration material will be sent following email confirmation. Feel free to contact her with any questions. Today's Workout
    • Skill - 3 x 10 Handstand Push Ups (as challenging as possible - Kipping is allowed)
    • 4 Rounds for Time
      • 15 Wall Balls (Sx = 14#/10# - Rx = 20#/14# - CRx = 35#/20#)
      • 25 Sit Ups
      • 50 Double Unders
    • Finisher - 2 min Hollow Hold
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