2.22.18 Workout of the Day

Rob and Amanda 1230 CrossFit

Box Brief:

Those OPEN Participants, please Read "OPEN INFO" on our CrossFit 843-We are the Athletes- Members only page.

-Continue to fill out Random Act of Kindness Board.

-Please see Amber for with voided check before month end.

-We will have a live viewing of 18.1 on tonight at 8 PM. All are welcome to come and watch the announcement.

18.1 CrossFit Open starts this Friday 515-715 PM. There will be no Friday evening classes.

-Friday After Party At Dispensary for members only All Drink and Food 20% 730 pm till.. Please see Amber or Martin for wristband.

CrossFit and ICT

1. Conditioning “Drago” 30-25-20-15-10: Russian Kettlebell Swings (70/53) AbMat Sit-ups 10 Meter Shuttle Sprints -Count a repetition every time one point of contact passes the cones.

15 minute cap

2.5-10 minute light jog/row/bike of choice

3. Accessory skill work of Choice