7.3.26 Workout of the Day

🇺🇸 Run The Flag – 24-Hour Relay🇺🇸

Today at 9:00 AM, our first-ever Run The Flag relay begins at CrossFit 843. For the next 24 hours, the American flag will be carried on a continuous 5-mile loop through Old Town Bluffton, returning to the gym every hour before the final leg finishes at the Bluffton Promenade at 9:00 AM on July 4th.Everyone is welcome to join us, to run, walk, cheer, or simply show your support as we celebrate our nation’s birthday & the spirit of our community. For complete details, follow all action on our IG. 🇺🇸

Box Brief
Please wear patriotic colors today to celebrate our country’s independence.

Holiday Schedule
Monday - Thursday: Full Schedule
Friday: Combined morning classes. “1776” Tribute WOD. No evening classes.
Saturday: Closed. Happy 4th!
Sunday: Open Gym 9:00-10:30 AM

Barbell & Interval
July 4th 1776 Tribute Workout
Team of 2, 4 RFT
300 m run or row
24 T2B/GHD/Situps
24 Alternate DB Snatch (50/35)
24 DB Squats
24 HRPU
24/18 Calorie bike or ski
24 DB Front Rack Lunges

-Partition reps evenly, run together.-