8.16.18 Workout of the Day

Kevin

Box Brief:

Happy Birthday Clifton!

**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 and ICT

1.Skill: Retest from last week:

Max set of strict pull-ups

than 5X5

2. Partner ”Free Fall” AMRAP 20: 200 Meter Run 20/14 Calorie Row 20 Alternating Dumbbell Snatches (50/35) 20 Wallballs (20/14)

Partition reps how feel fit, one works one rests

-Goal=5+rounds

3: Midine:

100 partner leg throw

200 partner high fives

4: Group Stretch