3.20.20 Workout of the Day

RED Friday’s. Wherever you train today, wear your RED & Remember Everyone Deployed.

Box Brief

530 AM METCON WOD outside @CF843 w/ Martin.
830 AM & 530 PM METCON WOD outside @ CF843 w/Coach Joe

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:

 3 x (6 x 200 at slightly faster than threshold effort) with 30sec recovery betw/ efforts, and an extra :30 betw/ sets

WOD: 3 RFT
400 m run
30 Airsquats
20 KB or DB swings
10 Burpee BJ

HOME WOD:
10-9-8-7-6-5-4-3-2-1 reps of:
Dips (off a box or bench)- use your triceps not your legs for assistance.
Box Jumps (to a box or bench)- jump & stand
Hand release pushups -toes stay in ground, and do your best to keep your back flat..
After every run complete 200 m run