6.12.26 Workout of the Day

The Friday 530 AM Interval Crew

CrossFit 843 Boat Bash
Our Boat Bash is this Saturday. If you need a ride please write your name on whiteboard.

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.

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

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

Conditioning
2026 Semi-Finals Workout #1
For Time
18-15-12-9-6-3
Hang Cleans (115/80)
1-1-2-2-3-3
Rope Climbs

Interval
Conditioning
4 RFT
Option 1: Individual
50 Air squats
40 Reverse lunges
30 DB Hang C&J (50/35)
200 ft Farmers Carry (70/53’s)
1:00 minute plank

Option 2: Partner
4 RFT
100 Air squats
80 Reverse lunges
60 DB Hang C&J (50/35)
400 ft Farmers Carry (70/53’s)
1:00 minute plank - synch

-Split reps evenly-

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