9.29.23 Workout of the Day

715 Interval

For the next month, our Friday workouts will be posted at 8 PM due to the late Thursday release of the FOTC workouts.

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

CrossFit 843 End Child Trafficking Shirts
We have teamed up with a local company run by member Tracy Daniels to aid in the fight against child sex trafficking. T-shirts, tanks & crops will be in the lobby for $20. 100% of proceeds go directly to pajamas for sex trafficking victims at their Savannah youth shelter.

CrossFit 843 9-Hole Golf Scramble
October 14th, team of four. Sign up with Martin at the gym.

Fittest of the Coast Information
Like last year & years prior, the next 5 Friday “Barbell” side workouts will be the FOTC wods. Will will continue to keep the Strength portion as accessory following the Wod. All retests may be done on Sundays.

Barbell
FOTC WOD 1
For Time
27-24-21-18-15-12-9-6-3
Calorie Row
Line Facing Burpee Over Line

Strength (Optional)
Shoulder Press 5-4-3-2-1-6-6

Interval
Conditioning
Team of 2, Leapfrog AMRAP 30
10 Bumper Ground to Overhead (45/25)
20 DUBS
100 m Sprint