New Albany, Thursday, 11/29/18

CROSSFIT

*Base Week

Skill:
3 Rounds
20 sec Batwing ISO on wall
20 scap Push ups

3 Rounds
10 DB Shoulder Circles (Each Direction)
15 sec Extended Crab

Metcon:
EMOM x 20 min
Min 1: Cal Row
Min 2: Sandbag Hold
Min 3: Wall Walk Ups
Min 4: Rest

 

COMPETITOR / EXTRA STRENGTH

Rest

 

LEANX

A. 2 Rounds:
20 Quick Mountain Climbers
10 Rockbacks
10 Hip Rockers
10 Bear Squats
10 Scorpions

B. 5 Rounds:
5 Banded Pull Ups (3-5 sec ISO at top)
20 Banded Pull Aparts

C. 20 Min AMRAP:
Down and Back Bear Crawl (rig to wall)
10 SIt ups
15 Ring Rows
20 Lunges
25 RKBS (53,35)

 

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.