9.12.23 Workout of the Day

830 AM ladies demonstrating thirty patriotism.

Box Brief
Fall League Dates
Draft: Sept 28 (Thursday night) Event Dates: Oct 5,12,19,26 (Thursday nights)

Banners
Any business owner that would us to hang a banner free of charge please get them to us within the next 2 weeks. Great free marketing tool to be hung prior to Fall League. Contact Martin for Julie James’s information for all your sign print & banners needs.

Golf Outing
CrossFit 843 Annual 9-Hole Golf Outing at Old South coming soon. More information to follow this week.

Barbell
Strength
Hang Pause Power Snatch
5x3

Conditioning
On the every 10:00 x 3
500 m Run
500/400 m Row
25/18 Calorie Ski or Bike

Accessory
DB Bench Press
5-5-3-3-10-10

Interval
Conditioning
In teams of two, with only one person working at a time, complete
5 RFT of
60 Abmat Butterfly Sit-ups
40 Double DB Lunges (50/35’s)
20 Devils Press

-After each round, run 400 m together.-