In CrossFit


Core Work
3 Rounds
30s Plank
30s Side Plank (R)
30s Side Plank (L)
30s Hollow Hold

3 Rounds:
800m Run
40 RKBS (53/35)
20 Burpee Over KB
*20 Min Cap



A. For Time:
100m Walking Lunges
90 Sit-Ups
80 Air Squats
70 Pull-Ups
60 Med Ball Shoulder (go over shoulder each time)
50 Cal Row (or 800m Run)
40 Plate GTOH
30 Burpees to Plate
20 Box Jumps
100m Walking Lunges


Box News

The Lost-and-Found bin is out in the lobby at 4B New Albany. Everything that’s left by this Friday(8/19) will be donated! Be sure to look through it the next time you’re in.

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