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1.3.16 Workout of the Day

ryan Baggott
Jan 3, 2017
2 min read

-Matt Fraser, THE fittest man in the world

Never whine. Never complain. Never make excuses.

January Box Brief *** CF843 Business Directory *** We are in the process of building a Member Business Directory that will make it easier for everyone to use member resources that exist in our 843 community. If you own or work at a business/service and want to be included, please send the below info to martin@crossfit843.com.

Your Name Business Name Business Phone # Business Email Website Short description of what your business does

**CF843 Committed Club**

Starting this month, and every month we will be tracking your monthly attendance. We want to hold you all accountable in efforts for you to reach your desired results. Any athlete that comes to class 20+ times a month will recognized and will receive a monthly prize (t shirt , membership credit,etc)

**CF843 Incentive Program**

Any CF843 member that refers a new member who signs up will receive a $50 credit.This credit can be applied to memberships, supplements, etc. No questions asked. There is no limit to how how many referrals a member can have.

The holidays are over. Everyone get to class today and start this 2017 off right. Everyone!

CrossFit

General WU: Coaches Choice

Specific WU: 5-10 minutes Coaches Choice

Strength:Take 15-20 minutes to build to today’s 1-RM Power Clean

WOD 1:For time: 10 Power Cleans (155/105 lbs) 100 Double-Unders 8 Power Cleans 80 Double-Unders 6 Power Cleans 60 Double-Unders 4 Power Cleans 40 Double-Unders 2 Power Cleans 20 Double-Unders

Please feel free to increase the load if 155/105 is not challenging; or decrease the load if moving the prescribed weight would be too ambitious for a total of 30 reps.

Midline: Coaches Choice

ICT

General WU: Coaches Choice

Specific WU: 5-10 minutes Coaches Choice

WOD 1: 18 min midline EMOM (:40/:20) min 1: KB SDHP (53/35) min 2: Hollow Hold min 3: HS HOLD stagger stations

WOD 1: 4 RFT Run 400 Meters

20 KBS (53/35)