Saturday Schedule Update – The only class held this Saturday will be a group CrossFit WOD @ 9am.  There will NOT be a Fundamentals or Free class on Saturday.

SIGN UP FOR THE NEW FUNDAMENTALS PROGRAM HERE!

CrossFit 908 Night Out – Part Deux! – Delicious Heights @ 8pm on Thursday, March 11. Steve promises not to drink, so don’t be afraid to show up.

Tough Mudder – Team “CrossFIt 908” has filled 16 of the alloted 20 slots for team members.  If you know anyone who is interested, click the link above and sign up.  Our start time is 11am.

Weightlifting Class – We will be following the same schedule as the other classes today.  Due to this month’s focus on strength and the amount of weightlifting in the programming, the next 3-4 Thursdays may mirror the CrossFit WOD.

Today’s LInks –

Firas - "Bri, I love the beard." Brian - "Stop!"
Firas - "Bri, I love the beard." Brian - "Stop!"
PJ shows how to do a push up. VERY NICEEE! I LIKEEE!
PJ shows how to do a push up. VERY NICEEE! I LIKEEE!
Kate and Karen killing the tuck jumps. I bet they'll learn Double Unders soon!
Kate and Karen killing the tuck jumps. I bet they'll learn Double Unders soon!

CrossFit Schedule –

  • Foam Roll / Mobility Warm up
  • Overhead Squat – 5×5 – Make sure to really warm your shoulders up before you start adding weight.  You should do at least 15 – 20 reps to sufficiently warm up.
  • Sprints – 4x400m Row with a 2min rest or alternating w/ partner.
  • Core – 3 x 15 Knees to elbows unbroken – rest as needed.  Make sure you get 15 reps whether it be knees to elbows, knees to armpits, hanging straight-leg raise or hanging knee raise.  If you want to increase the challenge do toes-to-bar.
  • Stretch