CrossFit 808

We are wrapping up hero month with a fun partner version of “Badger” this week.

Strength focus will still be on the Split Jerk, the shoulder press and the front squat.

Happy Aloha Friday! 🌺

Rhuyz helped clean the sandbag area! They are ready for your heavy sandbag carries today, post “JT” that is.

Workouts for the rest of the week! As Hero Month continues, we will hit a spicy 10 rounder on Wednesday and see hero workout “JT” on Friday as well as “WYK” on Saturday.

10 years ago today we had our final WOD at the old gym. We are grateful for everybody who has helped us grow and thrive into what we are today.

A wide range of fitness this week, including new strength focus in the split jerk, front squat and shoulder press. We’ve got a mid week partner styled hero workout. We round out the week with a 30-minute grunt work type of workout.

Let’s have a fun week! See you at the gym.

What a weekend!! 🌟

Congratulations to our CrossFit 808 members, Coach Travis, Coach Nate and Dani, for competing in the Alaka’i Fitness Super Summer Slam 2024!

We are all so incredibly proud of you all for taking initiative, putting in that 💯, and representing our communitiy with such commitment.

Thank you to our support crew for coming out to yell, scream, cheer (whatever you want to call it), and sweat it out with our athletes over the last 2 days! Stronger Together! 💙

An extra shoutout to Coach Nate for clinching that podium finish in the men’s 35+ division! Your hard work and dedication inspire us all! 🥉

Welcome to the month of September! This month’s focus is HERO WORKOUTS. We will honor individuals who have lost their lives in the line of duty.

We are kicking this week off with “Loredo” on Labor Day Monday.

See you at the box!

We’d like to congratulate our champ, Mary Schwing (), on her 2nd place finish at the 2024 in the inaugural 70+ division!

Mary started CrossFit in 2011 at the age of 60 and since workouts 4-5 times a week. She has been a pioneer when it comes to extending the competing age ranges of the Masters’ CrossFit Games, being apart of the first 65+ age group and now the 70+.

Mary shows the world that at the age of 72, one of the oldest in the competition, you can still compete in the sport of fitness with consistency and determination. If that’s not bragging rights, then maybe her stat line is—this was Mary’s 5th podium finish in 9 appearances.

Our community is so proud of her! Continue inspiring the world, Mary.

The time has come, CF Games for our masters athlete, Mary Schwing will begin tomorrow. Here is a list of her tentative event times. She can be seen on YouTube or live on IG. (Note: Times are CT times)

Thursday:
Event 2 at 10:30am (5:30am Hawai’i time)

Friday:
Event 5 at 8:00am (3:00am Hawai’i time)
Event 6 at 10:30am (5:30am Hawai’i time)
Event 4 at 1:30pm (8:30am Hawai’i time)

Saturday:
Event 8 at 8:00am (3:00am Hawai’i time)
Event 9 at 2:00pm (9:00am Hawai’i time)

Good luck, Champ!!

Starting the week off with the “CrossFit Total.” Doesn’t get much better than that. See you at the bar… barbell!

Don’t forget to reserve your classes on Zen Planner!

Member spotlight: Kathi!

Kathi is an OG 808er and has been with us since opening in 2011. She has a full time job and 2 children. Recently, Kathi participated in our Nutrition Challenge and not only had great physical progress but she learned a lot, especially how important both quality and quantity is. “I think eating a lot of fruit was a big change for me. I’m not a big fruit eater, but not having sweets made me want to eat fruits. 😃 Also, making sure that there is something healthy for me to eat all the time in my purse or bag.” Congrats on all the health and fitness improvements you have made over the past decade, Kathi! We are all very proud of you.

1. Born and raised in Honolulu, Hawaii.
2. I’ve been CrossFitting at 808 on and off since the opening in 2011. (Started CrossFit in 2008-Thanks, Cheyne)! Much more consistently since 2020 (Thank you, Lori).
3. What I love most about CrossFit 808 is that my Coaches tolerate (love) me—even when I’m giving them “stink eye” throughout the entire workout (which has nothing to do with them). 🙃 CrossFit 808 is my self care! 😃
4. My favorite movements are Deadlifts, Cleans and running!
5. I really hate burpees and overhead squats.
6. My advice for anyone looking to start CrossFit is to JUST DO IT! Walking into a CrossFit gym is the first step.

What a day watching everyone hit a heavy 1-rep Back Squat on Monday! More fun coming this week.

See you at the box!

Member spotlight: Rhani Kaneaiakala-Chu joined us in the beginning of this year but it feels like she’s been apart of our family for years. Not only is she one of the first people to welcome you when you arrive but she knows how to put a smile on your face when with her energy and sass. Rhani has seen significant weight loss through her consistency with workouts and implementing healthy eating habits. You can catch Rhani and her 2 year-old daughter Rhuyz in the mornings at either the 8:30am class or 6:00am class. Keep up the great work, Rhani!

1. Where you born and raised?
Waimānalo, HI

2. How long have you been working out at CrossFit 808? Jan 10, 2024 (7 months)

3. What do you love about CrossFit 808?
Kidfriendly, welcoming and a friendly-competitive atmosphere for all ages. My favorite moment so far was getting to meet other CF808 athletes and cheering our team on at the WOD of Ages competition.

4. Favorite movement(s)?
Deadlifts, rowing, and cleans.

5. Least favorite movement(s)?
Burpees. 🫣

6. What have you learned about food and nutrition?
Prioritizing fruits & veggies as my “filler”, eliminating any processed foods, and how to get over the sugar withdrawal.

7. What is your advice to someone who is just beginning their fitness journey or is interested in trying CrossFit?
Don’t be intimiated. The workouts may be the same, but everyone is built different; CrossFit 808 adjusts/scales to everyone’s fitness level whether you are just starting or advanced, young or “experienced”, clumsy or athletic. (Oh and join the 830am class with me!)

Monday down! 5 more fun filled workouts left this week.

See you at the gym!

Full steam ahead! A look at this week’s workouts during the best hour of your day(s).

See you at the gym!

Congratulations to this amazing team in their 2nd place finish today at . Watching you put in the work year round only to prove yourself when it matters is inspiring. You made all of your fans so proud. Thank to all who came out to support our athletes.

Another fun week ahead! As we head into August, we will continue to focus on heavy lifting with an emphasis on the slow lifts. Looking forward to testing the CrossFit Total at the end of the month!

Here’s a preview of this week’s awesome workouts from CAP! Starting the week off with a hero workout, “The Chief.” Finishing the week on Saturday with a fun partner workout. See you at the box!

Don’t forget to reserve your classes for the week in Zen Planner.

Big congratulations to Mary Schwing! She will be competing in her 9th Age Group in Birmingham, Alabama on August 29th! At 72 years young, she continues to show us that age is truly just a number.

To show our support for her, we will be doing a preorder for a limited edition Team 808 shirt in her favorite colors—purple and blue (see last slide)! All proceeds from this shirt will go to help Mary with her travel expenses.

Please use the link in our bio to pre-order. Deadline is Thursday, August 1st.

Congratulations to Dani and Coach Nate on completing the oly comp at . Dani went 5/6 with a 77kg clean and jerk. Coach Nate hit a 108kg sn**ch. We are so proud of the dedication you have shown to bettering your skills. Thank you to all the fans who went out to support our athletes.

Welcome back Coach Emma! And a huge special welcome to our newest 808 babe, Romee! Who also officially made a whole 2 months old yesterday! 💗 Congratulations to you, Coach Emma and Richard! We are so happy to have you back! And we have no doubt Romee girl will be out lifting all of us in no time. ❤️

Who else is loving all the delicious and nutritious summer fruits? 🙋🏻‍♀️ Local watermelon 🍉 has been one of my personal faves!

In our Summer Nutrition Challenge the first 10 days are all about fruits and vegetables! In fact, the only daily goal is to eat at least 800 grams (about 6 cups) of fruits and vegetables. Just one week left to get yourself registered (link in bio).

Wow! We’ve been loving all the sign-ups for the Nutrition Challenge!

Once you register on Zen Planner, keep an eye out for an email to setup your profile on the Trainerize app. We will do all our meal tracking, workout logging, and group motivating on there.

Summer Nutrition Challenge! We’ve been getting a ton of requests for this, so without further ado. Through a 4 phased, 50-day, gradual approach, this challenge will help you take control of your health and fitness. We will kick things off on Monday, June 10th, so register on Zen Planner and grab yourself a food scale.

Phase 1: Fruits and Veggies 🥕
Phase 2: Protein 🥩
Phase 3: Weigh and Measure ⚖️
Phase 4: Macros and Micros 💪🏽

Final words of inspiration or wisdom from our members of the month, .snap2020 and .

6. What is your advice to someone who is just beginning their CrossFit journey or is interested in trying CrossFit?
Sarah - My advice is to just start.  It can be intimidating, but we all start somewhere.  When I first started CrossFit I couldn’t kick up into a handstand against the wall and I had to overhead squat the PVC because I couldn’t handle any weight at all.  Just be consistent with attendance and the strength and fitness will come.

Nader- listen to Nike and just do it. Whether you are nervous or have an ego, leave it at the door. CrossFit is meant to be individualized, and you are only competing against yourself. Once you get started and build a little momentum, you will be amazed at the improvements and progress.

7. Anything else you’d like to share?
Sarah - I would just like to say thank you again to the entire CrossFit 808 community for the last 8 years.  I will miss everyone so much.  I have gained so much from being apart of this gym.  I will never be able to fully express my gratitude.

Nader- We’ve been longtime members at 2 other gyms and dropped in at several more. This is easily the best community and gym experience we have had. The friends we gained, the improvements in fitness, all of it has been amazing. I will miss everyone but will cherish the memories. And hopefully our paths will cross again in the future!

Get to know our members of the month!

1. Where were you born and raised?
Sarah - Paxton, Illinois (population 4,000)

Nader - Born Miles City, Montana; raised in El Dorado, Arkansas

2. How long have you been CrossFitting? 
Both -  11+ years

3. When did you join CrossFit 808? 
Both - August 2016 

3. What do you love about CrossFit 808?
Sarah - CrossFit 808 has the best coaches.  They pay attention and offer advice during class.  I also love the community.  Everyone is so supportive.

Nader - the members; this box is a very welcoming community and really friendly. some of our closest friends on the island are folks from the gym.

4. Favorite movement(s) and/or workout?
Sarah - I don’t know if I have a favorite movement, but I love long workouts, 20 minutes or more.

Nader- Cindy - those are movement that I can do continuously for a long time (e.g. Murph) and a decent pace. Also, any running :)

5. Least favorite movement(s) and/or workout?
Sarah - HSPU

Nader - whenever the barbell is involved :)

Congratulations to our athletes who competed at the 2024 Mana Games. We are so proud of you 💙

🔥 MANA GAMES 🔥
Come down and support our Men holding it down for 808 at this years Mana Games Competition tomorrow & Saturday!
Tentative schedule is as follows:

Friday
2 Hots and Pops (Rob / Will / Lei)
11:40am - The Lawn
Heat 5 - Lane 2

3:42pm - The Promenade
Heat 18 - Lane 4

Possible 3rd workout - TBA per website

Kaleo
12:52pm - The Promenade
Heat 9 - Lane 9

4:04pm - The Lawn
Heat 15 - Lane 8

Possible 3rd workout - TBA per website

Saturday
2 Hots and Pops
12:23pm - The Lawn
Heat 4 - Lane 2

1:20-2:20pm - The Promenade
To Be Announced

Kaleo
11:08am - The Promenade
Heat 3 - Lane 8

2:30pm - The Lawn
Heat 9 - Lane

Thanksgiving Throwdown 2022 Registration is live! Please use the link below to sign-up.

When: Saturday, November 26, 2022
Where: CrossFit 808
Who: CrossFit 808 members only
What: Partner competition (same s*x teams: male+male and female+female) -- teams will compete in 1 workout that has multiple scored parts.
Divisions: RX, Scaled, and Masters (50+)

https://crossfit808.zenplanner.com/zenplanner/portal/event-index.cfm

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