9.15.23 Workout of the Day

715 Friday Crew

Fall League
Fall League is full! Any member that would like to be on a waitlist please text Martin or Amber. More information to follow next week.
Dates:
Draft: Sept 28 (Thursday night) Event Dates: Oct 5,12,19,26 (Thursday nights)

Banners
Any business owner that would us to hang a banner free of charge please get them to us within the next 2 weeks. Great free marketing tool to be hung prior to Fall League. Contact Martin for Julie James’s information for all your sign print & banners needs.

Golf Outing
CrossFit 843 Annual 9-Hole Golf Outing at Old South coming soon. More information to follow this week.

Barbell
Partner Throwdown Friday
4 Rounds
Partner 1: 5 Burpee Box Jump Overs (30/24)
Partner 2: 10 Power Cleans (115/80)
-Rest until 8 minute mark-
3 Rounds
Partner 1: 100 m run or 10/8 Calorie Echo Bike
Partner 2: 20 Wall Balls (20/14)

*Both complete each station for 3 rounds for each part of the workout. Only switch when both partners are done with movements.

Interval
Conditioning
On the every 10:00 x 4
500 m Run
500/400 m Row
25/18 Calorie Ski or Bike

This was the Tuesday Barbell workout. We want negative splits today meaning each round go faster! Elite times have been 6:00-7:00 minutes/round. Please modify distances to sub 2:30 minutes/round for desired stimulus.