9.27.23 Workout of the Day

Tuesday 415 PM

Fall League Draft
Our Fall League Draft will be held this Thursday promptly for 6:15 - 7:15 PM. Your presence is not mandatory but is appreciated. There will be no 6:15 PM class. Refreshments will be provided.

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.

Business Banners
Banners must be in by end of the week to be hung.

Barbell
Strength
5 sets of complex: Hang Clean Pull + 1 Hang Pause Squat + 1 Hang Squat Clean + 1 Push

Conditioning
3 sets of AMRAP 5
5 Strict Pull-ups
5 Strict Dips
15 Wall Balls
-Rest 3 minutes-

Interval
AMRAP 30 Minutes
16/13 Calorie Echo Bike or Ski
20/16 Calorie Row
200 m Run
30 sit-ups

Those veteran athletes that would use GHD MUST only go to parallel due the volume of todays workout.