New Albany, Friday, 11/30/18
CROSSFIT
*Base Week
Strength:
Sumo Deadlift
6 x 5
*across @
70-80% of 1RM
Metcon:
For Time:
5 Rounds
10 Lateral Box Step Overs (Knee height)
10 SA RKBS R (53,35#)
10 SA RKBS L
30 Med Ball Russian Twists (20,14#)
COMPETITOR / EXTRA STRENGTH
Accessory Strength
12 – 10 – 8 – 20
SA Bent Over DB Row
SA DB Strict Press
60 Band Pull Aparts
60 Banded External Rotations
LEANX
A. 2 Rounds:
30 Jumping Jacks
20 Marches
10 Bent Knee Rocks
10 Supine Rolls
10 Supine Hip Circles
B. 30-20-10 NFT:
DB Weighted Glute Bridges (HEAVY)
DB Deadbugs
Banded Lateral Monster Walks
C. For Time:
21-15-9
Double DB Deadlifts (35, 25)
DB Thrusters
D. For Time:
21-15-9
Burpees
V-ups
BOX NEWS:
Mindfully Mobile – Sun’ 12/2 @ 2:15pm
Join us for an hour of yoga, mobility, and restoration on Sunday at 2:15pm. Mindfully Mobile is free for existing 4B members, and only $10 for anyone that wants drop-in.
Shop & Sip – Sat 12/1, from 4 – 7pm
This Saturday (12/1) we will be having a Sip and Shop community event! This event is OPEN TO THE PUBLIC and will be a night to hang out with others in our community and shop from some local businesses. More info can be found on our Facebook event page!
4B Holiday Party – Sat’ 12/8 @ 7pm
Tickets are available in the front lobby! $10 in advance, $12 at the door. All proceeds will go to provide toys for children at Necco, a local foster care organization where one of our 4B members works. We’ll provide meat, beer, and wine. Bring a side dish if you’d like. There will also be a $5 raffle at the party for a chance to win a $100 Rogue gift card – And there’s a catch! – Your 4B coaches will complete 1 burpee for every dollar raised through the raffle.