New Albany, Monday, 12/03/18

CROSSFIT

*Base Week

Strength:
Every 2min for 10min:
3 Position Snatch
Hip + Above Knee + Floor
*Building

Metcon:
For Time:
100 Thrusters (45,35#)
*10 Sit Ups every time you break
RX + (65, 45#)

 

COMPETITOR / EXTRA STRENGTH

Weightlifting
Clean Pull + Power Clean
5 x 2 (1 + 1)
*Building

 

LEANX

A. 2 Rounds:
30 Single Unders
20 Ankle Bounces
10 Single Leg Hops/Leg
10 Rockbacks
5 Cat Camels

B. 30 Min Partner AMRAP:
2000m Row
100 Partner Burpees
50 RKBS (53, 35)
100 Speed Skaters
200 Singe Unders

 

BOX NEWS:

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. 

Family WOD – Sun’ 12/9 @ 1pm
Join us for a family workout this coming Sunday at 1pm. Family of all ages are welcome to attend!