East, Saturday, 04/28/2018

CROSSFIT

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

Metcon:

Every :90 for 15 Rounds

3 Power Clean 95, 65
5 HSPU
20 DU

RX+ 135, 95

COMPETITION

20min Vested Step-ups (12-16″)

*Bring your own weight vest if you have one. Working on learning to manage your pace, and testing your mental toughness. Settle into a constant pace (not sets + rest) that keeps your heartrate at roughly 120-140 BPM. Conversational pace is your indicator. Also, Murph is coming up!

WEIGHTLFITING 

Snatch
8 x 2

Snatch DL + Snatch Pull @ 105%
(1+1) x 2 x 4

LEANX

25 Min AMRAP:

20 Burpees
30 Ring Rows
400m Run

-then-

Cash Out:

3 Sets: ME Weighted Forearm Plank Hold (45/25)

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.