12.15.20 Workout of the Day

Dec 14

Dec 14 12.15.20 Workout of the Day

Happy Birthday Eric

CF-843 Sweatshirts
Our annual CrossFit 843 hoodies will be ordered on Wednesday December16th at noon. All sweatshirts will arrive before Christmas. Please sign up on our Members-Only Facebook if interested or see Martin with name & size. Thank you all for you support & Merry Christmas!

December Challenge
In effort to keep everyone engaged & to hold you all accountable during this holiday season, our December Challenge is to go an “extra mile everyday.” Whether that be running, walking, rowing, skiing, etc. Before or after class, at the gym or at home, just get it done & have some fun with this.

Echo Bike Challenge
Members-only, 50 calorie echo bike for time. Winning male & female will each receive a T shirt. Challenge ends December 24th.

Sign-ins
Please continue to sign in as this helps us coaches prep for class. Let’s all make it a 5-day excuse-free week of training.

Barbell
Conditioning, “Lead Foot”
AMRAP 4, rest 4
27/21 Cal Row, 27 Burpees, 27 CTB
AMRAP 4, rest 4
21/15 Cal Row, 21 Burpees, 21 TTB
AMRAP 4, rest 4
15/9 Cal Row, 15 Burpees, 15 Pull-ups

Cooldown+ Midline
5 rounds
12/9 calorie machine
1 minute Handstand walk/ progressions

Interval
Team of 2, 25 minute Leapfrog AMRAP
14 DB renegade rows (50/35’s)
12 box jumps (24/20)
100 m sprint