New Albany, Saturday, 12/08/18

CROSSFIT

*Base Week

Benchmark Saturday
Partner Relay
Double “DT”
10 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 S2OH

Beg – (95, 65)
Int – (125, 85)
Adv – (155, 105)

 

COMPETITOR / EXTRA STRENGTH

16 min AMRAP
20/15 cal bike
1 Down and Back Sandbag Carry
20 V Ups

 

LEANX

A. 2 Rounds:
30 Jumping Jacks
20 Quick Mtn Climbers
10 Sec Down Dog Hold
10 Sec Pigeon Stretch/Side
10 Lateral Openers (5/side)

B. On an 8 min running clock…
With a partner complete:
100 Cal Row RIGHT INTO ME Burpees over rower

C. On a 7 min running clock…
with a partner complete:
75 Cal Row RIGHT INTO ME Thrusters

D. On a 6 min running clock…
with a partner complete:
50 Cal Row RIGHT INTO ME Wall Ball Shots to Partner

 

BOX NEWS:

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. 

Family WOD – Sun’ 12/9 @ 1pm
Join us for a family workout this coming Sunday at 1pm. Family of all ages are welcome to attend!