East, Friday, 12/07/2018

CROSSFIT

*Load Week

Strength

20 Minutes to Complete
Front Squat
6 x 5
*across @ 70-80% of 1RM

Metcon

Teams of 3:
9 Minutes to Accumulate
ME Assault Bike Cals

COMPETITOR / STRENGTH

Accessory Strength
3 Sets
4-8 Chin Ups
8 Tricep Push Down

3 Sets
10 L Ups w/ 10 sec hold on last rep
20 sec Arch Hold

LEANX

2 Rounds:
2 Rig to wall down and backs
10 Child’s Pose with Rotation
10 Rockbacks
10 Alt Down Dog toe touches

-then-

3 Rounds:
30 sec on; 30 off of:
Underhand Band Pull Aparts
Standing Banded Rows
Standing Banded Pressdowns

-then-

20 Min EMOM:
1. Ropes
2. Alt. V-ups
3. Bikes
4. Box Step Ups
5. Rest

BOX NEWS

  • Holiday Party Saturday the 8th @ 7pm Details as follows:
    • Please go mark yourself as attending the Event Page if you have Facebook – 4BEast Christmas Party
    • 5 Canned Goods per person at the Door to enter – Each coach will do 1 Burpee for every Canned Good Donated 
      • Coaches are required to perform a minimum of 150 Burpees a day until total amount is completed
    • $5 Raffle Ticket Purchase to win a $100 Rogue Gift Card – Early Purchase starts 12.3
    • We will provide the Meat, some Alcohol, and Games – please feel free to bring a side dish, dessert, and/or your own beverage of choice