New Albany, Saturday, 12/01/18

CROSSFIT

*Base Week

Metcon:
Partner WOD
20 min AMRAP
80 Wall Balls
40 Ring Dips
200 Double Unders

 

COMPETITOR / EXTRA STRENGTH

7 Rounds
250 m Ski erg
2 Stric Muscle Ups
10 DB Clean & Jerk

*Scale MU to strict pull ups
**If doing with a parner
A: Ski
B: MU + C&J
Switch

 

LEANX

A. 2 Rounds:
30 Single Unders
5 Lateral Openers/Windmills/Side
5 BlackBurns
5 Alt Swimmers/side
5 Scap Push ups

B. Tabata Forearm Plank

C. 4 Min AMRAP x 3:
5 Pull Ups
20 RKBS (53, 35)
5 Push Ups
40 Double Unders

-Rest 1 Min b/t sets-

D. Cash out: Tabata Hanging Knee Raises

 

BOX NEWS:

Mindfully Mobile – Sun’ 12/2 @ 2:15pm
Join us for an hour of yoga, mobility, and restoration on Sunday at 2:15pm. Mindfully Mobile is free for existing 4B members, and only $10 for anyone that wants drop-in. 

Shop & Sip – Sat 12/1, from 4 – 7pm
This Saturday (12/1) we will be having a Sip and Shop community event! This event is OPEN TO THE PUBLIC and will be a night to hang out with others in our community and shop from some local businesses. More info can be found on our Facebook event page!

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.