New Albany, Monday, 11/19/18

CROSSFIT

*Deload Week


Gymnastic Strength
EMOM x 8
odd: 30 sec ME Ring Push Ups
even: 30 sec Hollow Body Hang

Metcon
EMOM x 7 min
6 Deadlifts (155, 105)
ME Burpee Pull Ups in remaining time
*RX+ (185, 130)

 

COMPETITOR / STRENGTH

Weightlifting
Clean Pull + Power Clean, knee + Clean, Hip
6 x 1
* Building

LEANX

A. 5 Mins
30 Single Unders
20 Ankle Bounces
10 Single Leg Hops/Leg
10 Rockbacks
5 Cat Camels

B. **New Benchmark** 
The LeanX Chipper:
Buy In: 20 Burpees
100 Double Unders/Singles
90 Air Squats
80 Walking Lunges
70 RKBS (53, 35)
60 Lateral Plate Hops
50 Plate GTOH (45, 25)
40 Push Ups
30 V-Ups
20 T2B
10 Pull Ups
Cash Out: 20 Burpees

 

BOX NEWS:

Holiday Schedule
Although the Holidays are here, there are still plenty of opportunities to train at 4B – We’re open every day through Thanksgiving. Checkout our holiday schedule below: 

  • Wed 11/21 – Closed at 6:30pm (no 6:00pm LX or 6:30 CF)
  • Thu 11/22 – 8:00am Friends and Family WOD (closed remainder of the day) 
  • Fri 11/23 – 8am CF, 9am LX, 10am CF, OG 11-12, (closed at noon)
  • Sat 11/24 – Return to normal schedule

4B Holiday Party – Sat’ 12/8 @ 7pm
 Save the Date! The 4B Holiday Party is Saturday, December 8th at 7:00pm. We’ve partnered with Necco this year (a local Foster Care Organization). Entry to the party will require a $10 ticket with all proceeds going to provide holiday gifts for foster children. There will also be a $5 raffle at the party – With a catch! – Your 4B coaches will complete 1 burpee for every dollar raised through the raffle.