New Albany, Saturday, 12/15/18

CROSSFIT

*Performance Week 

WOD
Partner WOD
20 min AMRAP
60 Box Jump Overs (24, 20)
60 alt. DB Hang Snatch (50, 35#)
60 Burpees Over Partner
*keep work in order; one partner working at a time; split work as needed

 

COMPETITOR / EXTRA STRENGTH

4 Rounds for time:
100 dubs
40 cal Bike
20 Front Rack Lunges (95, 65#)
5 Muscle Up

 

LEANX

A. 2 Rounds:
30 Jumping Jacks
10 Mountain Climbers
5 Frog Hops
5 Walkouts
5 Alt. Down Dog Toe Taps/Side

B. “Marguerita”
50 RFT
1 Burpee
1 Push Up
1 Jumping Jack
1 Sit up
1 Handstand

 

BOX NEWS:

Burpees for Toys – 4B Christmas Party
A huge thanks to everyone who came out to the 4B Christmas Party to benefit Necco – Your generosity created $1,421 in net proceeds, which will go to provide gifts this holiday season for children in foster care!

Thanks to everyone who purchased tickets, participated in our Burpee Raffle, brought delicious sides/desserts – ultimately making the party a success!

A big thanks to @wild_ritas for providing stellar catering, and to @newalbanysocial , @brooklynandthebutcher , @exchangeforfood , @roadrunnerkitchen , and Aladdin’s Cafe for sponsoring our Taste of New Albany Raffle – Levi Donaldson was the winner of this raffle. 

And our “Burpee Raffle” (included in proceeds) brought in $1,010… which means your 4B Coaches will be completing 1,010 burpees… each.  The winner of the Burpee Raffle and the $100 Rogue Gift Card was Liz Redden. 

Thanks for a great party and an amazing 2018! Here’s to an even better 2019!

 

Hand Care 101
Have your hands been achy and/or wanting to tear since starting the 4B Hang Challenge? If so, check out this post from 4B Coach RJ Devite on Hand Care 101.

 

New Year Challenge
We’re bringing back our most successful Nutrition Challenge for a second year!  The 4B New Year Challenge will run from January 1st through the 31st and will focus on balancing nutrition, training, and lifestyle.

Registration opens up Monday, December 17th and closes Thursday, January 3rd.  Sign-up sheets will be in the lobby.

Head over to our New Year Challenge we