8.3.19 Workout of the Day
Chef Nate , July Committed Club Winner
BOX BRIEF
Committed Club: Congratulations to Chef Nate, our July 2019 Committed Club FREE raffle winner and all 20 CrossFit 843 members who checked in 20+ times this month! Please continue to sign in upon arrival for your chance to win a FREE month!
RED Friday's: Continue to support our military by wearing RED every Friday. RED= Remember Everyone Deployed.
Lutzie 5K: The Bluffton Police Department in connection with The Town of Bluffton are hosting a 5K race this Saturday called Lutzie 43. The goal of this race is raise awareness against drinking and driving. The cost is only $10 and the location is at Bluffton Oyster Park. Just show up before 7:30 AM with your $10 and get your run on! For more information, go to lutzie43.org.
August Endurance Challenge: Before and or after class, get your 2K row on.
Committed Club List:
Yaneth Aquilera
Francis Alvarez
Chef Nate Beriau
Cathy Cavner
Angel Cortz
Kathleen Almedia
Dylan Curtis
Matt DeVita
Ana Laraga
Bianca Luna
Derek Mumford
Tom Ruth
Nate Scalf
Stacy Sullivan
Brad Wegard
Ashley Twinner Whitman
Chelsey Twinner Whitman
Kassie Williams
Courtney Williamson
Christine Wrobel
CrossFit
1.Squat Snatch Stamina
On the Minute x 5:
5 "Touch and Go" Squat Snatches
Same load across all sets. This workout will be repeated.
Conditioning
2. "Hop Scotch"
5 Rounds:
10 Power Snatches
10 Box Jump Overs (24"/20")
Barbell Pounds - 95/65
3.Midline
30 AbMat Sit-Ups, 30 Hip Extensions
20 Weighted AbMat SU, 20 Hip Ext
10 Weighted AbMat SU, 20 10Hip Ext
ICT
1.Conditioning
5 sets for max total reps
1 minute calorie row
1 minute lateral bar over burpees
1 minute KBS (53/35)
1 minute rest
2. Midline+ Cooldown: 3 sets for efficiency
15 glute bridges
20 soulder taps (lf+rt=1)
:30 hollow
200 m light jog
