East, Sunday, 12/02/2018
CROSSFIT
*Base Week – This week and next week we will be hitting our 6 x 5 in our Sumo Deadlift, Push Press, and Front Squat. This is the highest our volume will be before we test a 5 Rep Max in those three lifts starting the week of the 10th.
Metcon
For time in Teams of 3
5000m Row
5 Mile Bike
COMPETITOR / STRENGTH
-rest-
LEANX
-rest-
BOX NEWS
- Holiday Party next 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