CROSSFIT
*Testing Week*
Strength
Deadlift
15min to build to a 5RM
Core / Midline
One attempt
Max Distance Farmer Carry
*100 ft laps to failure. One rep marked for every 25m (70, 53)
Conditioning
For time:
2000m Row
COMPETITORS
*No extra competitor work this week. Competitors should put all their effort and intensity into preparing for and executing tests.
LEANX
A. 8 Min EMOM:
Min 1: 30 Sec Banded Leg Kickbacks/Side
Min 2: 12-15 DB Push Press
B. For Time:
30 KB Squat Cleans
60 Box Jump Overs
30 KB Squat Cleans
EMOM: 10 Sit Ups
*once finished, you must complete 10 sit ups emom until everyone is finished with the workout
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 2:15pm
- Whole 30 Rules go into effect on Monday, May 14th.
- We’ll be hosting a Whole30 Pitch In and a going away party for coach Cory on Saturday, May 12th.
- One male and female winner from each 4B location will receive a free month’s membership.
- Challenge cost is $45.
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