New Albany, Sunday, 11/18/18

CROSSFIT

*Performance Week

Strength
Core Circuit
4 Rounds
7 Inchworm v2
30 sec Superman Hold
20 Side Bends

Metcon
5 Rounds for Quality
8 Strict T2B
10 Suitcase Deadlifts (Each Side)
10 Burpee Broad Jump for distance

BOX NEWS:

• Our Longevity class kicked off last week. It takes place Tuesdays and Thursdays at 3pm. We already have some regular attendees who are enjoying the program but we’d like to grow the crew. This is a great program for the mature athlete looking for a scaled back version of our CrossFit classes. First week is free, and athletes can start anytime!
• Save the Date! The 4B Holiday Party is Saturday, December 8th at 7:00pm. We’ve partnered with Necco this year (a local Foster Care Organization). Entry to the party will require a $10 ticket with all proceeds going to provide holiday gifts for foster children. There will also be a $5 raffle at the party – With a catch! – Your 4B coaches will complete 1 burpee for every dollar raised through the raffle.