New Albany, Saturday, 09/22/18

CROSSFIT

*Build Week

Strength
Squat Clean Thruster
10min to build to a moderate double

Metcon
Fran
21-15-9 of:
Thrusters (95, 65)
Pull-ups
*8min cap

 

COMPETITOR

Aerobic Conditioning
30min for Distance:
Run, Bike, or Row
*If running or biking an out and back. Set your clock for 16min out, and try to make it back in 14min. Pace accordingly. Moderate pace for all options. Select trail run if possible – It’s good to build running volume on softer surfaces.

 

LEANX

A. 5 Min Flow
10 Heel Drops
10 Sec. Seal Pose
10 Frog Hops
10 BirdDogs
10 Knee Hug to Rev Lunge
100m Jog

B. Thunderstruck Burpee Version

C. In Teams of 3:
1 Mile Run
75 Sit Ups
600m Sled Drag
75 Cal Bike
1 Mile Run

 

BOX NEWS

• Sign-ups for our October #NoBSChallenge (No Booze, No Sugar Challenge), are in the lobby! Checkout full details on the flyers around the gym!
• Kenuckiana’s Fittest 2019 is less than 2 weeks away! There will be no classes that Saturday, but come out and cheer on your fellow athletes!