1.5.17 Workout of the Day

715 ICT

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.

CrossFit

General WU: Coaches Choice

Specific WU: Coaches Choice

WOD 1: In 20 minutes complete: Four sets of: 20 Walking Lunges with DBs or KB's (# your choice) Rest as needed (max of 1 minute) Side Plank Hold x 30-45 seconds each side Rest as needed (max of 1 minute)

WOD 2: For time: 400 Meter Run 30 Front Squats (Heavy).. from the ground 30 Box Jumps (High) 400 Meter Run

*12 minute cap**

Challenge yourself by going as heavy and high as you can handle. The weight you select should be heavy enough to require you to break the 30 reps into 3-5 sets.

Midline: Coaches Choice

ICT

General WU: Coaches Choice

Gymnastic Strength 10 minute EMOM (:30/:30)

min 1: pushups/ Box pushups min 2: no arm abmat situps WOD 1: In teams 2 complete:

2000 m row

100 KB G squat (53/35)

1500 m row

100 KB G squat

1000 m row

100 KB G squat

*must alternate 250-500 m on rower*

Midline: Coaches Choice