New Albany, Wednesday, 12/26/18
Abridged schedule today:
8am CrossFit
9am LeanX
10am CrossFit
*See Box News below for full holiday schedule
CROSSFIT
Metcon
For time:
30 cal bike
30 burpee pull ups
30 RKBS (70, 53#)
30 Hang DB Snatches (50, 35#)
*Partition reps as desired
Strength / Mobility
3 Rounds for Quality
20 Scap Push Ups
10 HK Diagonal Stretch (Each Side)
3 SA Ring Row w/ Rotation
LEANX
A. 3 Rounds:
30 Jumping Jacks
20 Marches
10 Neck Rotations (5/Side)
5 Grasspickers
B. 5 Max Sets of:
MIn 1: Shuttle Sprints
Min 2: Bike
Min 3: Flutter Kicks
Min 4: Battle Ropes
Min 5: Rest
BOX NEWS:
Holiday Schedule
To help you stay on track over the holidays, 4B will be open everyday except for Christmas. We do have schedule modifications on certain days, so be sure to check out our holiday schedule below.
December
- Tue 12/25 – Christmas (closed)
- Wed 12/26 – 8am CF, 9am LX, 10am CF, OG 11-12, (closed at noon)
- Mon 12/31 – New Year’s Eve – Closed at 1pm (regular schedule up to then)
January
- Tue 1/1 – Hangover WOD – 9am
- Wed 2/2 – Return to normal schedule
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!