3.19.20 Workout of the Day

515 PM outside METCON WOD crew

Box Brief
830 AM & 515 PM METCON WOD outside @ CF843 w/Coach Joe
830 AM WOD @ Shrimp Park w/Coach Beth

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 from @comptrain
METCON WOD: “Mirror Effect”
On the 0:00… 1 Mile Run
On the 10:00… 100 Burpees
On the 20:00… 1 Mile Run
-Add up your time for all three efforts-

WOD: Benchmark “Annie”
50-40-30-20-10
DUBS
Sit-ups
-Please watch movement video with Coach Beth on our FB Members Only Page-

HOME WOD:
10 wall walks
50 sit-ups
10 wall walks
50 sit-ups
10 wall walks
50 sit-ups
Start and finish with 800 m run or 4-5 minute run