New Albany, Friday, 12/28/18
CROSSFIT
*Base week
Weightlifting
2 Position Clean
(Above Knee + Floor)
5 x 1+1
*building
Strength
Sumo Deadlift
4 x 3
*across @
85 – 90% of 1RM
LEANX
A. 3 Rounds:
2 Rig to Wall Shuttle Sprints
2 Rig to Wall Skips
10 Backward Arm Circles
10 Fwd Arm Circles
10 Trunk Twists
B. 30 Sec on; 30 sec off x 6
1. 10 DB Floor Press INTO ME DB Bent over Rows
2. 10 DB Reverse Lunges INTO ME alt SL RDLs
C. 30-20-10
Ring Rows
DB STOH (35,25)
LONGEVITY
Strength
3 Rounds
5 KB Farmers DL (25/18)
15 Sec Bar Hang
15 Sec Side Plank (knee)
Metcon
Partner Relay
5 RFT
10 Cal Bike
20 KB shoulder to overhead
BOX NEWS:
Holiday Schedule
To help you stay on track over the holidays, 4B will be open everyday except for Christmas. We do have schedule modifications on certain days, so be sure to check out our holiday schedule below.
December
- Mon 12/31 – New Year’s Eve – Closed at 1pm (regular schedule up to then)
January
- Tue 1/1 – Hangover WOD – 9am
- Wed 2/2 – Return to normal schedule
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!