1.6.17 Workout of the Day

Happy Birthday Diloris and thank you Mike for serving our country!

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

Strength:Snatch 15 min EMOM every 1:30 4-4-3-3-2-2 . Build to a heavy, but perfect double

WOD 1:"Tricicle"

18 min EMOM : Min 1: 25 Russian KB Swings (70/53#) Min 2: 20/15 Cal Bike Min 3: Row for Max Calories* *Score = Total calories after 6 rounds

**Rotate stations at 40 seconds wherever you are are for transition time**

Midline: Coaches Choice

ICT

General WU: Coaches Choice

Specific WU: Coaches Choice

25 minute EMOM (:35/:25) min 1: Calorie Row min 2: Bumper G2OH (45/25)

min 3: HS hold

min 4: Hanging knee raises SCORE=Total Calories rowed Midline: Caoches Choice