7.23.21 Workout of the Day

Happy Birthday to the one,
the only…Coach Martin!
Thank you for building this community -
without YOU, none of us would have each other,
the best hour of our day or Crossfit 843 - our second home.
We hope today you smile ALL day and realize just how much you are loved-
HAPPY BIRTHDAY!!

Red Friday’s
Wear your RED & Remember Everyone Deployed.

Birthdays
Happy Birthday Lizeth

July Challenge
Stretch 10 minutes a day. Everyday,

Kids CrossFit
Session 2 of CrossFIt Kids is in session. Ages 5-12, M-W-F for the month of July. Anyone interested please see Amber.

Sign ins
Please all continue to sign in for classes. We will accommodate all athletes.

Barbell
1. Conditioning, “Adulting”
AMRAP 18
30 DB Alternating snatches (50/35)
30 calorie bike or ski
30 T2B
30 single DB box step ups (24/20)

2. Midline & Stretch: 15 minutes together

Interval
1. Conditioning, Team of 2
30 minute Leapfrog AMRAP
5 burpees
10 Double KB Deadlift (50/35’s)
150 m sprint