New Albany, Saturday, 07/07/18

CROSSFIT
*Deload Week / Throwback Week – Testing out our 5RM bench this week as well as pulling out a few WODs from the very first week CrossFit.com was published back in 2001. 

First WOD Ever Posted to CrossFit.com

“010210”
For time:
Fast & Heavy
Dumbell “Thruster” 21 reps
Run 1/4 mile (400m)
Dumbell “Thruster” 18 reps
Run 1/4 mile (400 m)
Dumbell “Thruster” 15 reps
Run 1/4 mile (400 m)
*We’ll be using barbells thrusters at (100, 70) to accommodate for equipment

COMPETITION

A. 4B Competitor Training – 11am

B. 20min – Low impact, low intensity conditioning (Row, bike, run, hike, etc) – Nasal breathing (in nose, out nose) only.  

LEANX

Partner running “Angie”
For Time:
100 Pull-ups
400m Run
100 Push-ups
400m Run
100 Sit-ups
400m Run
100 Squats
400m Run

BOX NEWS

• Competitor Group Training –  This Saturday (7/7) in New Albany at 11am. Anyone interested in competing is welcome to attend.
• Sign-up for a Functional Movement Screen in the lobby. All 4B members get 1 FMS and 1 retest a year included with their membership!