Monday, 7/24/17

 In CrossFit


Front Squat
15 min to Complete
Build to a heavy Single
then 2 x 1 @ 85-90%
*Form should be flawless today. We’re coming off a performance week and starting a progression for heavy singles. Leave a little in the tank today. 

For Time
100 Double Unders
800 m run
60 Step Ups (knee height)
40 Sit -Ups
20 Burpees
*15 min cap



A. Partner Run Relay
10 Rounds (5/person)
400m Run
15 Goblet Squats
*While P1 is running, P2 is doing an AMRAP of RKBS and Goblet Squats. P1 picks up where P2 left off; score = total rounds and reps of all 10 rounds



Congrats to everyone from Four Barrel who competed in various competitions. We had athletes in several different CrossFit comps’, weightlifting meets, Spartan races, and triathlons this weekend. It’s great to see so many of the #4BFamily using their fitness outside of the gym!

Congrats to Coach Mallory and 4B athletes Effie Oates and Michelle Miller for qualifying a 3 person team for the Granite Games in Minnesota this year!

Registration for KF17 will Open to 4B Members only at a discounted rate on Monday, July 31st. Stay posted for more details. In the meantime, find your partner and spread the word!


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