• Skip to main content
  • Skip to primary sidebar
  • Skip to footer

Four Barrel CrossFit | Four Barrel Fitness

  • Getting Started
  • Group Classes
    • CrossFit
    • LeanX
    • Weightlifting
    • Teens Classes
    • Longevity
  • Personal Training
  • Schedule
  • Location
  • About
    • Contact
    • Mission
    • Coaches
  • Blog
    • News & Events
    • Training & Nutrition
    • 4B New Albany
You are here: Home / 4B New Albany / New Albany, Tuesday, 01/30/18

January 29, 2018, casebelcher, Filed Under: 4B New Albany

New Albany, Tuesday, 01/30/18

CROSSFIT
*Deload Week*

Gymnastic Strength / Capacity
8 min to complete
2 Rounds for total reps
ME UB Strict T2B
ME UB Strict MU

Metcon
Partner WOD
14 min AMRAP
2 Rounds
10 Burpees
10 Pull Ups

*While one partner works, the other partners rows for cals
**When the 2 rounds are finished , partners rotate

COMPETITION

A. Correctives – Complete w/ Warm-up
1 Round
25 Banded Scaptions
25 Serratus Punch
25 External Rotation
25 Straigh Arm Pull Aparts
25 OH Pull Aparts

B. 9 min EMOM
Min 1) Sit Ups
Min 2) Ski Erg for cals
Min 3) Rest

 

LEANX

For time:
100 Alt. V-Ups
90 Air Squats
80 Mountain Climbers
70 DB Thrusters
60 Lateral Hops over DB
50 HRPU
40 KB Deadlifts (53,35)
30 Goblet Squats
20 SA KB Swings (10/side)
10 Manmakers

 

BOX NEWS
InBody Scans for the New Year Challenge are available in New Albany until Wednesday night. The unit will head over to East on Thursday and then will return the following Thursday. Get your scan done before we take it to East!  

Reader Interactions

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Primary Sidebar

Get Started Now

We’re here to help you cut through the noise.

Our professional coaches will develop a customized fitness and nutrition plan for your needs and goals!

Book Free Intro

Recent Blog Posts

  • New Year Nutrition Challenge 2023
  • Nutrition Challenge 2022
  • Nutrition Challenge Resources
  • Daily Health Bulletin, Thu 7.9
  • Glutes & Pelvic Floor

Footer

New Albany, IN

Address: 322 Mt Tabor Rd
New Albany, IN 47150
Phone: 502-509-3801
Email: staff@4bfit.com

About Four Barrel

Locally owned and operated since 2012, 4BFit offers comprehensive training programs for all walks of life. Our members range from grandmothers to professional athletes and everyone in between.

Get Started Now

Get Social

  • 4B New Albany – Facebook
  • 4B New Albany – Instagram

Quick Links

  • Memberships
  • Location
  • Contact

Our Partners

crossfit journal

rogue

crossfit store

Copyright © 2023 Four Barrel Fitness All Rights Reserved

Website built by Louisville Web Nerds