New Albany, Tuesday, 11/20/18

CROSSFIT

*Deload Week

Weightlifting
6 Rounds of:
1 Power Snatch + 2 H. Snatch
*Building

Strength
Front Squat
5 x 5
*across @
70-80% of 1RM

 

COMPETITOR / STRENGTH

Pull Up Strength
3 sets
20 sec dead hang
15 Band Pull Aparts

4 Sets
3 Pull Up Negatives (3-5 sec ecc)
20 sec Hollow Body Hold

3 Sets
8 Single Arm Bent Over Row w/ 3 sec iso at the top

 

LEANX

A. 5 Mins:
Rig to wall bear crawl
10 Bear Squats
10 Rockbacks
10 Birddogs
10 Bent Knee Rocks

B. Tabata Hollow Body Hold
-Rest 1 Min-
Tabata Superman Hold

C. 20 Min EMOM:
1. Ropes
2. Cal Row
3. Sit Ups
4. Cal Bike
5. Rest

 

BOX NEWS:

Holiday Schedule
Although the Holidays are here, there are still plenty of opportunities to train at 4B – We’re open every day through Thanksgiving. Checkout our holiday schedule below: 

• Wed 11/21 – Closed at 6:30pm (no 6:00pm LX or 6:30 CF)
• Thu 11/22 – 8:00am Friends and Family WOD (closed remainder of the day) 
• Fri 11/23 – 8am CF, 9am LX, 10am CF, OG 11-12, (closed at noon)
• Sat 11/24 – Return to normal schedule

4B Holiday Party – Sat’ 12/8 @ 7pm
 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.