New Albany, Monday, 12/10/18
CROSSFIT
*Performance Week
Strength
EMOM x 6 min (3 rounds)
Odd) 40 sec ME Strict Pull Ups
Even) 20 sec Extended Crab Hold
Metcon
14 min EMOM
Odd) :40 Wall Balls
Even) :40 Ring Rows
COMPETITOR / EXTRA STRENGTH
Weightlifting
Snatch Pull + Snatch w/ 3 sec hold in the bottom
5 x 3
*Only increase weight if form is good and catch is stable
LEANX
A. 2 Rounds:
30 Jumping Jacks
10 Cat Camels
10 Birddogs
10 Scorpions
B. With a Partner for Time:
10-20-30-40-30-20-10
Box Step Ups (24, 20)
Sit ups
RKBS (53, 35)
C. 3 Rounds/Side:
10 Suitcase Deadlifts (53, 35)
15 Side Crunches
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/