Dr. Chris Stepien will be in tonight.  Please sign up outside of the office.  Thank you!

End of Nutrition Challenge. We are concluding the Nutrition Challenge with your weigh in tomorrow. There will be no negative or positive points for tomorrow’s eating.  Therefore your last points are from today, and you can post your total tomorrow.

A note from our very own Emmy Simpkins – Let All the Children Play (LATCP) is a non-profit organization that focuses on the inclusion of children with disabilities into sport and play. The weekend of May 5-6, LATCP will be competing in the Long Island Marathon: Festival of Races. The festival consists of a 1 mile, 5k, 10k, half marathon and marathon that will take place over the weekend. LATCP will also be opening their first playground 200 feet away from the finish line that is handicap accessible for children with disabilities.
LATCP is currently recruiting runners for this weekend to run for the kids. If anyone is interested in participating or would just like more in depth information, please email Adrienne Rochetti (arochetti@gmail.com) and let her know that you were contacted by Emmy Simpkins and you are from Crossfit 908. She will then send you all of the information needed.
Emmy’s Burpee Challenge: For this race weekend, LATCP runners are gathering donations to go towards their future projects and playgrounds. For every dollar donated by a member at Crossfit 908 to Emmy’s Donation page, she will do a burpee. If you’d like to donate, click the link below and make sure you put CF908 as your last name so she knows it was donated by someone at the gym.
Emmy’s Donation page:
Thank you!
Emmy Simpkins

Schedule for Open WODs – Tonight’s 5:15pm and 6pm classes should expect to complete the Open WOD #1 as well as help judge other athletes.  We will be running multiple heats to ensure each person has a judge.  Prior to the workout we will brief everyone on movement standards so there are absolutely no questions on what constitutes a good rep.

  • Judges – If you are asked to be a judge you must be willing and able to discern between good and bad reps as well as be able to make decisions confidently and quickly.  It does nothing good to count bad reps as that person does not have a real gauge on their level of fitness relative to the competition.  If you don’t think you can perform what is required as a judge, please choose to not judge.
  • Athletes – Your job is to understand the full range of motion for all the movements in a given workout.  You must go over each movement with your judge.  You are not allowed to argue with your judge.  Anyone who argues with their judge during a workout will have to complete the workout again with one of CF 908’s trainers judging.  A “No Rep” is not a negative thing.  It just means you didn’t complete the movement 100% correct.  Move on to the next rep, and fix the problem.

Schedule –

  • Mobility Warm Up
  • WOD – 7 min AMRAP
    • Burpees to a 6″ target-  The height of the target must be no less than 6 inches above the Athlete’s fingertips when they are standing, feet together, with a straight line through their wrist, elbow, shoulder, hip and knees. The Athlete should be shrugging their shoulders and reaching as high as possible, while the measurement is being made.  If the Athlete touches with just one hand or misses, they may re-jump to complete the rep without dropping back to the ground. The use of a springy floor is not allowed.  At the bottom position, the Athlete’s chest and hips must touch the ground. At the top of the movement, both hands must make contact with the target 6 inches above your max reach.  The athlete must start in a standing position.
  • Stretch
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