8.14.18 Workout of the Day

Lauren 1230

Box Brief:

*Save The Date* -This Saturday, Aug. 18th from 4-8 PM, we will be hosting an End of Summer-Social for all 843 members at May River Preserve. We have rented out the pool and clubhouse for 843 members only. Included will be Rock Climb Wall, Waterslide, snacks, mixers and non-alcohol beverages. Feel free to BYOB and/or plate of choice. All active 843 members, kids, and families are welcome. Sign up at the gym whiteboards by Friday, August 17th. This our way of giving back and thanking you for your support in CrossFit 843.

-August 28th, Southeastern Body Fat Test Van will be at our gym from 7-10 AM. This hydrostatic (water) testing is THE most accurate method for determining body fat percentages and lean muscle mass. It is limited to the first 20 athletes and only takes 10 minutes. Please sign up on at gym whiteboard to reserve your spot.

-August 28th through November 16th we will be hosting a 12-week Nutrition Challenge. This will include 2 body fat testing, bi-monthly seminars, closed FB group, recipes, measurements and more.

Please sign up on at gym whiteboard to reserve your spot.

CrossFit

Team "Lead Foot"

A) P1 AMRAP 4: 27/21 Calorie Row 27 Burpees 27 Chest to Bar Pull-ups

P2 than completes above

B) P1 AMRAP 4: 21/15 Calorie Row 21 Burpees 21 Toes to Bar

P2 than completes above

C) AMRAP 4: 15/9 Calorie Row 15 Burpees 15 Pull-ups

P2 than completes above

3. Midline 10 Minute Recovery Bike/Row

On the 2:00, 4:00, 6:00, 8:00: Max Effort L-Sit Hold

ICT

25 minute leapfrog Team of 2:

Station 1:15 KBS (53/35)

Station 2: 15 Airsquats to med ball

Station 3 100 meter odd object run (45/25)

Midline: On the 2:00, 4:00, 6:00, 8:00

Complete 20 mountain climbers + 15 reverse crunches + 10 Sup