New Albany, Monday, 04/09/18

CROSSFIT

*Testing Week*

Strength
Back Squat
15min to build to a 5RM

Gymnastic Benchmarks
1min Max Effort
Pistol Squats (alt)

-and-

3 Attempts:
ME L-Sit
*Score is best time on a single attempt

Conditioning
For time:
ME 500m Row

 

COMPETITORS
*No extra competitor work this week. Competitors should put all their effort and intensity into preparing for and executing tests.

 

LEANX

For Time:
BUY-IN: 400m Run
100 Alt. V-Ups
90 DUs (or 180 singles)
80 Walking Lunges
70 KB Deadlifts
60 Burpees to Plate
50 Plate GTOH
40 T2B
30 RKBS
20 Push Ups
10 Pull Ups
CASH-OUT: 400m Run

 

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.
  • One male and female winner from each 4B location will receive a free month’s membership.
  • Challenge cost is $45.