6.10.26 Workout of the Day

The Tuesday 1230 PM

Gym Equipment
Our quarterly gym equipment service is complete. Please continue to treat equipment with respect, especially the machines.

CrossFit 843 Boat Bash
Our Boat Bash is this Saturday. If you plan on attending please sign up on the whiteboard in the lobby. It’s gunna be 🔥!

Personal Towels
We encourage everyone to bring their own sweat towels. We will continue to provide rags to wipe down equipment. Our goal is to keep the gym as clean & sanitary as possible.

Barbell
Strength
Back Squat
Take 15 minutes and hit a heavy single!

Conditioning
”Acid Bath +”
50/40 Calorie Ski
50/40 Calorie Row
50/40 Calorie Bike

We are going to leaderboard this workout today on the whiteboard & see which class is the fittest. This workout will be done in this exact order. We will run heats of 10 people every five minutes. Get to class & let’s get it!

Midline:
On the every 3:00 x 4
15 GHD Sit-ups
15 v-ups

Interval
Conditioning
EMOM x 30 (30/:30)
Min 1: Russian KBS (70/53)
Min 2: Core Movement of choice
Min 3: Strict Pull-ups or Ring Rows
Min 4: Wall Walks or HSHOLD
Min 5: 100 m run

Midline:
3 sets
50 M DB OH Carry rt arm
50 M DB OH Carry lf arm
20 DB Side Bends rt arm
20 DB Side Bends lf arm

HYROX
Conditioning
Our @mayhemathlete workout will be posted on our whiteboard. If you want a long endurance sweat, this workout is for you.