• 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, Wednesday, 05/30/18

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

New Albany, Wednesday, 05/30/18

CROSSFIT
*Performance Week

Strength
RDL
3×10 across
*Increase load from last week
-ss w-
SA Front Rack Carry
3x100m/side
*Increase load from last week

Metcon
21-15-9 of
Target Burpees (6″)
Goblet Step-up (L) (24, 20)
Goblet Step-up (R)

 

 

COMPETITION

A. 3 Rounds
12-14 Stationary Dips
10 SA DB Row (R)
10 SA DB Row (L)
10 DB Curls
*Only 45sec rest between movements.
Increase load on Rows and Curls

 

LEANX

A. 5 Min AMRAP:
100m Run
10 Serratus Punches with band
10 Mountain Climbers
10 Deadbugs

B. 6 Rounds for Time:
12 DB Power Cleans (35,25)
6 Strict Push Ups
*10min cap

C. For Time:
30 Burpees
30 DB Snatch (35, 25)
30 Burpees

D. Cash Out:
3 Sets:
20 Sit Ups
ME Set Bench Dips
-Rest 1 Min b/t Sets-

 

BOX NEWS

  • FREE Nutrition and Integrative Medicine Seminar – Saturday, June 16th at 10:15am. (No 10am class & Open Gym closes at 10am that day).
  • KidFit kicks off Monday, June 18th! Sign-ups are in the lobby. 
  • Competitor Meet-up this Saturday, June 2nd at 11:00am. Email case@4bfit.com if you’d like to join. 

 

 

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Your email address will not be published.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