12.28.18 Workout of the Day

2018 CrossFit 843 Christmas Party

New's Year's Week Schedule

Monday, New Year's Eve: 530, 715, 830 and 930 AM.. combined classes

Tuesday, New Year's Day: 930 AM (with Childcare)

Wednesday throughout week: Regular Schedule

-Continue to support our military by wearing RED every Friday. RED= Remember Everyone Deployed.

CrossFit

1."Vader" 3 Rounds: 24/17 Calorie Row 21 Wallballs (20/14) 18 Alternating Dumbbell Snatches (50/35) 15 Lateral Burpees over Rower

2. Jerk On the Minute x 10: 1 Push Jerk + 1 Split Jerk

3. Midline: Coaches Choice

ICT

1.32 min EMOM (:35/:25)

min 1: Assault Bike

min 2: Jump Rope

min 3: ring pushups/ prone plank on rings

min 4: GHD reverse hyperextension

2.Midline: Coaches Choice

3. Cooldown: 800 m run