3.18.20 Workout of the Day

Due to Coronavirus, the gym is closed until further notice. Please check out our Members Only Facebook Page for WOD demos and member support. In addition, during the closure of the facility, we will have 3 different WODS posted daily (as below) for your convenience, on the website. Any updates will be posted as well. Please be safe, stay fit, & stay #blufftonstrong.

Please click on link below (or copy and paste it) for all information during this time. Thank you

https://www.facebook.com/CrossFit843/videos/534117873899099/

CrossFit
METCON WOD: Not for time
On the 0: 600 Meter Run
On the 4: 400 Meter Run
On the 7: 200 Meter Run

On the 10: 600 Meter Run
On the 14: 400 Meter Run
On the 17: 200 Meter Run

On the 20: 600 Meter Run
On the 24: 400 Meter Run
On the 27: 200 Meter Run

WOD: For total rounds and reps
A. 8 minute AMRAP
8 Alt DB C&J (# your choice)
16 DB front rack lunges
Rest 4 minutes
B. 8 minute AMRAP
16 DB front rack lunges
8 Alt DB C&J (# your choice)

-Please watch movement video with Coach Greg on our FB Members Only Page-

HOME WOD:
Open Workout 12.1
7 minute AMRAP burpees.