New Albany, Thursday, 12/13/18
CROSSFIT
*Performance Week
WOD
For Time:
100 Seated Lateral Rope Slams
100 cal Row
100 Arch Ups
100 cal Bike
*24 min cap
**break up the reps however you want
COMPETITOR / EXTRA STRENGTH
Rest
LEANX
A. 2 Rounds:
10 Alt. Plate Shuffles
10 Lateral Plate Hops
10 Leg Sweeps
10 Sec Pigeon Stretch/Side
10 Sec Down Dog Hold
B. 90 sec on; 30 sec off x 4 rounds:
3 Burpees to Plate
4 Plate DL
5 Plate GTOH
6 Plate OH Lunges
C. Finisher: 5 Min Ascending Ladder
2 Hollow Body Rocks
2 V-ups
2 Tuck Ups
2 Straight Leg Sit ups
*Reps increase by 2 each round
LONGEVITY
Strength
3×5
KB Suitcase DL
Banded Lat Pulldown
Bretzle
Conditioning
Partner WOD –
Partitian however you like.
50 Bike Cals
40 KB Goblet Squats
30 Bird Dogs
20 Weighted Lunges
10 Push Ups
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 web page to get all the details.