East, Wednesday, 04/18/2018

CROSSFIT
**base week**

Skill/Strength:

DB Tempo Bench Press
3×10
(3s ecc, 2s iso)
*Across. Leave 2-3 reps in tank
-ss w-
Ring Rows
3×10
(3s ecc, 2s iso)
*Leave 2-3 reps in tank

Metcon:

6 Minute AMRAP

200m Run
5 Burpee Pull Ups

– rest 3 Minutes-

6 Minute AMRAP

200m Run
5 Burpee Pull Ups

COMPETITORS

3 Rounds:

10 DB Incline Bench
30s Banded Tricep Ext
10 EZ Bar Curl

*Leave 2-3 reps in the tank. Pick a light band that will allow you to keep constant tension for the 30s. Roughly 30-45sec rest between movements.

LEANX

8 Min EMOM:

Min 1: Ring Push Ups
Min 2: SA Bent Over Row (30sec/side)

-then- 

5 Rounds:

30 Sec T2B
30 Sec Rest
30 Sec Wall Balls
30 Sec Rest
30 Sec Mountain Climbers
30 Sec Rest
30 Sec Air Squats
30 Sec Rest

BOX NEWS

Bring a Friend Day this Thursday!

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.