New Albany, Friday, 12/14/18

CROSSFIT

*Performance Week 

Strength
Sumo Deadlift
20 min to build to a 5RM

 

Metcon
12 min AMRAP
20 KB Deadlifts (53, 35#)
15 V Ups
10 Ring Dips
5 KB Taters (53, 35)
1 Wall Walk Up

 

COMPETITOR / EXTRA STRENGTH

Accessory
3 Rounds
20 alt DB Curls
12 Tricep Extensions on pulley

Accumulate
60 sec chin over rings hold

 

LEANX

A. 2 Rounds:
2 Rig to Wall Down and Backs
10 Jumping Jacks
10 Bent Knee Rocks
10 Supine Rolls
10 Mod. Windshield Wipers 

B. 21-15-9:
Bench Dips
Bicep Curls
Overhead Tricep Extensions

C. 20 Min AMRAP with Partner:
20 HRPU
40 T2B
60 Double Unders
800m Row

 

BOX NEWS:

Burpees for Toys – 4B Christmas Party
A huge thanks to everyone who came out to the 4B Christmas Party to benefit Necco – Your generosity created $1,421 in net proceeds, which will go to provide gifts this holiday season for children in foster care!

Thanks to everyone who purchased tickets, participated in our Burpee Raffle, brought delicious sides/desserts – ultimately making the party a success!

A big thanks to @wild_ritas for providing stellar catering, and to @newalbanysocial , @brooklynandthebutcher , @exchangeforfood , @roadrunnerkitchen , and Aladdin’s Cafe for sponsoring our Taste of New Albany Raffle – Levi Donaldson was the winner of this raffle. 

And our “Burpee Raffle” (included in proceeds) brought in $1,010… which means your 4B Coaches will be completing 1,010 burpees… each.  The winner of the Burpee Raffle and the $100 Rogue Gift Card was Liz Redden. 

Thanks for a great party and an amazing 2018! Here’s to an even better 2019!

 

Hand Care 101
Have your hands been achy and/or wanting to tear since starting the 4B Hang Challenge? If so, check out this post from 4B Coach RJ Devite on Hand Care 101.

 

New Year Challenge
We’re bringing back our most successful Nutrition Challenge for a second year!  The 4B New Year Challenge will run from January 1st through the 31st and will focus on balancing nutrition, training, and lifestyle.

Registration opens up Monday, December 17th and closes Thursday, January 3rd.  Sign-up sheets will be in the lobby.

Head over to our New Year Challenge web page to get all the details.

https://4bfit.com/new-year-challenge/