12.12.22 Workout of the Day

2022 Buffalo Run Crew. For more pictures please check our IG & FB.

Birthday(s)
Happy Belated Birthday Cathy Cavner & Happy Birthday Emily Keller.

Sweatshirts
Pre-order CrossFit 843 unisex zip ups & pull-over hoodie signup is on the gym whiteboard. Deadline for order is today 10 AM. All sweatshirts are $50 & will be shipped on time for Christmas.

Christmas Party Information
This year’s Christmas Party will be held at the gym next Saturday December 17th at 2 PM. All members & their families are invitee. Bring a dish to share, wear your most festive holiday attire & let’s enjoy a fun day of food, beverages, games & holiday fun. Please RSVP on whiteboard with name & number of guests in your party.

December Challenge
This month we will be supporting St. Jude Children’s Hospital by running 62 miles (the year St. Jude opened). We run to support the fight against childhood cancer & other life-threatening diseases.

Barbell
In The Hole Front Squat
3-3-2-2-1-1

Conditioning
A. At the 0:00: 3 RFT
10 FS (135/95)
10 T2B
10 Bar over burpees
B. At the 7:00: For Time
30 Bar over burpees
30 T2B
30 FS (135/95)

Interval
For Time
1000-800-600-400-200 m run
50-40-30-20-10 Single DB Alt Snatch (50/35)
25-20-15-10-5 Calorie Bike or ski