In CrossFit


“Sage at 20”
20min AMRAP:
20 Thrusters (95, 65)
20 Pull-ups
20 Burpees
Rx+ (135, 95)



A. 5 sets of 3-minute sprints of:
5 Pull-Ups
10 Push-Ups
15 Air Squats

*Perform as many rounds as possible in 3 minutes, then rest 2min between rounds and pick up where you left off to start the next round. Score total number of rounds completed


Box News

Come out to 4B New Albany or 4B East this Memorial Day(5/30) as we honor those who gave the ultimate sacrifice. We will be doing the hero workout Murph at 8:30AM at both locations. There will be a scaled version of the workout so all skill levels are welcome. If you plan to wear a weighted vest please BYOV(Bring Your Own Vest). Hope to see everyone there for this awesome event!

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