New Albany, Saturday, 11/24/18

CROSSFIT

*Deload Week

Metcon
Partner WOD
2 Rounds for time:
—
RKBS
5-10-15-15-10-5
Goblet Squat
5-10-15-15-10-5
—
2min Rest Between Rounds
*ABAB format

 

COMPETITOR / STRENGTH

Aerobic Conditioning
4 Rounds:
30 cal row
20 cal Bike
10 cal Ski
*Conversational pace

 

LEANX

A. 5 Mins:
20 Jumping Jacks
5 Frog hops
5 Birddogs/side
5 Inchworms

B. 3 Rounds:
30 Sec Side Plank (L)
30 Sec Side Plank (R)
30 Sec Forearm Plank
30 Sec Rest

C. With a Partner for Time:
3 Rounds:
800m Row
60 Wall Balls
800m Row
30 Partner Burpees

 

BOX NEWS:

Holiday Schedule
Although the Holidays are here, there are still plenty of opportunities to train at 4B – We’re open every day through Thanksgiving. Checkout our holiday schedule below: 

• Sat 11/24 – Return to normal schedule

4B Holiday Party – Sat’ 12/8 @ 7pm
 Save the Date! The 4B Holiday Party is Saturday, December 8th at 7:00pm. We’ve partnered with Necco this year (a local Foster Care Organization). Entry to the party will require a $10 ticket with all proceeds going to provide holiday gifts for foster children. There will also be a $5 raffle at the party – With a catch! – Your 4B coaches will complete 1 burpee for every dollar raised through the raffle.