8.3.19 Workout of the Day
Chef Nate , July Committed Club Winner
Committed Club: Congratulations to Chef Nate, our July 2019 Committed Club FREE raffle winner and all 20 CrossFit 843 members who checked in 20+ times this month! Please continue to sign in upon arrival for your chance to win a FREE month!
RED Friday's: Continue to support our military by wearing RED every Friday. RED= Remember Everyone Deployed.
Lutzie 5K: The Bluffton Police Department in connection with The Town of Bluffton are hosting a 5K race this Saturday called Lutzie 43. The goal of this race is raise awareness against drinking and driving. The cost is only $10 and the location is at Bluffton Oyster Park. Just show up before 7:30 AM with your $10 and get your run on! For more information, go to lutzie43.org.
August Endurance Challenge: Before and or after class, get your 2K row on.
Committed Club List:
Chef Nate Beriau
Ashley Twinner Whitman
Chelsey Twinner Whitman
1.Squat Snatch Stamina
On the Minute x 5:
5 "Touch and Go" Squat Snatches
Same load across all sets. This workout will be repeated.
2. "Hop Scotch"
10 Power Snatches
10 Box Jump Overs (24"/20")
Barbell Pounds - 95/65
30 AbMat Sit-Ups, 30 Hip Extensions
20 Weighted AbMat SU, 20 Hip Ext
10 Weighted AbMat SU, 20 10Hip Ext
5 sets for max total reps
1 minute calorie row
1 minute lateral bar over burpees
1 minute KBS (53/35)
1 minute rest
2. Midline+ Cooldown: 3 sets for efficiency
15 glute bridges
20 soulder taps (lf+rt=1)
200 m light jog