New Albany, Thursday, 11/15/18

CROSSFIT

*Performance Week

Bring a Friend Day!

Metcon
5 Rounds
3 min On – 1 min off
40 Box Step Ups
30 Sit ups
20 Ring Rows
*1 running score. Pick-up where you left off. 

 

COMPETITOR / STRENGTH

Rest

 

LEANX

A. 5 Mins; 5 Reps Each
Blackburns
Alt. Swimmers
T’s and Y’s
Scorpions

B. Tabata Speed Skaters
-1 Min-
Tabata Burpees
-1 Min-
Tabata KB Taters
-1 Min –
Tabata Lateral Hops over KB

C. 4 Sets:
20 Hollow Body Scissor Kicks
20 Hollow Body Rocks

 

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.