New Albany, Wednesday, 11/28/18

CROSSFIT

*Base Week

Skill:
10min Pistol Skill Work

Metcon:
Partner WOD – Teams of 3
16 min AMRAP
15/10 cal Bike
6 Burpees to target

 

COMPETITOR / EXTRA STRENGTH

Back Squat
3 x 3 *across
2 x 8 *across

sets should be heavy

Core
3 Rounds
10 Strict T2B
1 Down & Back Suitcase Carry AHAP (Each Side)

 

LEANX

A. 2 Rounds:
4 Rig to wall down and backs
10 Alt. Down Dog Toe Touches
10 Deadbugs
10 Hip Rockers
10 Sec Pigeon Hold

B. Every 2 Mins for 4 Rounds:
50 Double Unders
RIGHT INTO
ME Box Step Ups

C. Death by: T2B
*Start at 2 and increase by 2 every round

 

BOX NEWS:

Mindfully Mobile – Sun’ 12/2 @ 2:15pm
Join us for an hour of yoga, mobility, and restoration on Sunday at 2:15pm. Mindfully Mobile is free for existing 4B members, and only $10 for anyone that wants drop-in. 

Shop & Sip – Sat 12/1, from 4 – 7pm
This Saturday (12/1) we will be having a Sip and Shop community event! This event is OPEN TO THE PUBLIC and will be a night to hang out with others in our community and shop from some local businesses. More info can be found on our Facebook event page!

4B Holiday Party – Sat’ 12/8 @ 7pm
Tickets are available in the front lobby! $10 in advance, $12 at the door. All proceeds will go to provide toys for children at Necco, a local foster care organization where one of our 4B members works. We’ll provide meat, beer, and wine. Bring a side dish if you’d like. There will also be a $5 raffle at the party for a chance to win a $100 Rogue gift card – And there’s a catch! – Your 4B coaches will complete 1 burpee for every dollar raised through the raffle.