9.9.23 Workout of the Day

Happy Birthday Eric Cameron

Box Brief
Fall League Dates
Draft: Sept 28 (Thursday night) Event Dates: Oct 5,12,19,26 (Thursday nights)

Banners
Any business owner that would us to hang a banner free of charge please get them to us within the next 2 weeks. Great free marketing tool to be hung prior to Fall League. Contact Martin for Julie James’s information for all your sign print & banners needs.

Golf Outing
CrossFit 843 Annual 9-Hole Golf Outing at Old South coming soon. More information to follow next week.

Barbell & Interval
CrossFit Mayhem Battle Cancer Hero Workout
AMRAP 40
5-10-15-20 Shuttle Runs
10-20-30-40 Lunges
5-10-15-20 Burpees

Shuttle Run sub: 100-200-300-400m Run

After the 400m Run, 40 Lunges, and 20 Burpees, you will start back with 100m, 10 Lunges, and 5 burpees. Going through that sequence as many times as possible. You may complete this workout as an individual or grab a partner and complete these reps and runs in synch.