New Albany, Saturday, 10/13/18
CROSSFIT
Benchmark Saturday
Weightlifting
Power Clean + Push Jerk
10min to build to a moderate single
Benchmark
“Grace”
For time:
30 Clean & Jerks (135, 95)
COMPETITOR
Aerobic Conditioning
60min Row, Bike, Run, or any Combo
LEANX
A. 10 Min Movement Flow
10 Rockbacks
10 Hip Rockers
10 Windmills
10 Deadbugs
10 Banded Glute Bridges
10 Banded Clam Shells
10 Good Mornings
10 Air Squats
B. Every 2 mins for 10 Rounds:
10 Box Jumps
10 KB Thrusters
20 Lateral Hops over KB
C. 6 Min EMOM:
10-12 Burpees
BOX NEWS
October, November, and December are packed full of events at 4B. Here are some important dates to save:
- #NoBS Challenge – Cut sugar and booze out of your diet – All of October.
- lululemon Box Throwdown – Friday, 10/19, 6:30-9:30pm
- Freaky Friday Night Lights (at 4B East) – Friday, 10/26, 6:30pm
- 4B Internal Weightlifting Meet – Saturday, 11/3, 9am
- 4B Christmas Party – Saturday, 12/8, 7pm