1.2.26 Workout of the Day

Happy Birthday Jossie!

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

Hybrid Classic Sunday Training Days
Starting this Sunday, January 4th & every Sunday leading up to the event, any registered Hybrid Classic athlete will have the opportunity to do a run through of the Hybrid Classic workout at CrossFit 843 free of charge, 8 AM sharp. Please inform your team.

New Year’s Week Schedule
Barbell & Interval
Monday - Regular
Tuesday - Regular (Combined)
Hybrid Classic Engine Builder
Wednesday - New Year's Eve
All Morning classes & 1230 (Combined)
Thursday - Happy New Year!
Annual Team of 3 Half Marathon Row
5:30-10 AM Open Gym
Friday - Regular
Saturday - Regular

Barbell
Strength
Deadlift
5-5-5, building

Conditioning
5 wall walks
20 GHD Sit-ups
20 DB Alt Hang Snatch (50/35)
20 DB Front Rack Walking Lunges (50/35’s)
Rest 2 min
7 wall walks
28 GHD Sit-ups
28 DB Alt Hang Snatch (50/35)
28 DB Front Rack Walking Lunges
Rest 2 min
9 wall walks
36 GHD Sit-ups
36 DB Alt Hang Snatch (50/35)
36 DB Front Rack Walking Lunges

Interval
Conditioning
Team of 2, 6 RFT
100 DUBS - split
50 KBS (53/35) - split
1:00 minute low plank - synch
50 butterfly bumper abmat sit-ups - split

Accessory
3 sets for quality
20 KB Side Bends (50/35)
10 Calorie Ski
200 m run