New Albany, Sunday, 12/02/18

CROSSFIT

*Base Week

Strength:
3 Sets
10 SA DB Bench Press (Each Side)
10 SA Ring Rows
1 Down and Back Double KB Front Rack Carry (AHAP)

Metcon:
40 – 30 – 20 – 10
Tuck Ups
Ring Rows
Reverse Lunges

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. 

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.