East, Friday, 04/27/2018

CROSSFIT

*Load Week – Volume, pace, intensity will increase this week.

Strength
Tempo RDL
3×12
(4s ecc)
*Across. Same load as wk 1
-ss w-
Farmer Carry
3x125m
*Same load as wk 1. Stay tall. KBs off legs

Metcon

For time:
5 Rounds

12 Wall Ball 20,10 14,9
20 Sit Up w/WB Toss

COMPETITION

4 Rounds:
10 Single Leg Good Mornings (per side)
10 Hamstring Curls
10 TK Banded Hip Ext

*For good mornings – Toe on wall, only 6″ off ground. Push through the wall and keep hips square. Hold a light KB on the chest w/ both hands instead of DB in one hand like in the video.

LEANX

A. 9 Min EMOM:
10 Alt. DB Press/Side
10 Barbell Bent Over Row
10 Reverse Lunge/Leg

B. 3 Min Sprint x 4
10 KB Deadlifts (70/53)
15 Goblet Squats
20 Box Step Ups
ME Double Unders
-Rest 1 Min B/T sets-

BOX NEWS

Whole30 Nutrition Challenge – Seminar May 6th – Rules Start May 14th.

Bounce back after Derby Season, and gear up for summer with our next nutrition challenge. For this challenge we’ll be completing a Whole30 to keep things new, and to help expand your nutritional toolbox. Here are just a few things you’ll get with this challenge:

  • A roadmap to eating clean, resetting your digestive system, and resetting your hormones
  • Access to our Whole 30 seminar led by 4B Coach and Whole 30 Certified Coach Mallory Froman
  • Daily emails and journal prompts to keep you on-track and motivated
  • Access to an exclusive Facebook group for challenge participants only
  • The accountability needed to stay strict for 30 days

Along with some important challenge details:

  • The challenge seminar will be Sunday, May 6th at 4:30pm
  • Whole 30 Rules go into effect on Monday, May 14th.
  • One male and female winner from each 4B location will receive a free month’s membership.
  • Challenge cost is $45.