New Albany, Tuesday, 09/25/18

CROSSFIT

*Deload Week

Weightlifting
Every 2min for 10min:
3 Power Cleans
*Building

Strength
Front Squat
3×5 (3311)
12-10-8
*Building for both

 

COMPETITOR

Rowing – Stroke Consistency & Volume
6x500m Row
*2min rest between intervals. 24-26 strokes per minute. Goal is to maintain a consistent stroke rate on all 4 intervals. Keep pace 5-10s slower than 2k pace.

 

LEANX

A. 7 Min Movement Flow
10 Blackburns
10 Alternating Swimmers
10 Scorpions
10 Heel Drops/Leg
10 Knee to Chest with Kick up
10 Sec Pigeon Stretch
10 Ankle bounces

B. Gymnastics
3 Rounds:
8 Core Swings
5 Slow Negatives (5 seconds)

C. 10 Min EMOM:
1. 5 Pull Ups INTO ME Double Unders
2. Rest
*RX + 10 Pull ups/ round

D. 10 Min EMOM:
1. 10 Step Ups INTO ME Wall Balls
2. Rest
*RX+ 10 Weighted Step Ups (35, 25)

 

BOX NEWS

  • KF18 is this Saturday, September 29th. If you’re competing or volunteering, you should have received an email with assignments and/or information for the day. If you plan to spectate, events will run from 8:45am – 3pm. There will be no classes at either 4B location on Saturday, and no 5:30pm class in New Albany this Friday 9/28. Come out and party it up with your #4BFamily on Saturday.
  • Tighten up your diet and join our October #NoBS Challenge! Registration and details can be found at the front desk.
  • Strongman Sunday is this coming Sun’, 9/30. Come lift heavy things with Coach Mike!