Monday, 7/31/17

 In CrossFit


*BUILD WEEK – Volume or weight builds for our strength and lifting work. Reps, intensity, and technicality grows for our gymnastic work and metcons.  

15 min to Complete
Build to a heavy Single
then 2 x 1 @ 90-95%

3 Rounds
60 Double Unders
6 SA KB Front Rack Reverse Lunges R (53, 35)
6 SA KB Front Rack Reverse Lunges L
8 Power Cleans (135, 95)
*9 min cap
*RX + (185, 125)


Tabata Burpees
Rest 1 Min
Tabata Sit Ups
Rest 1 Min
Tabata Mountain Climbers
Rest 1 min
Tabata RKBS
Rest 1 Min
Tabata Lateral Hops over KB

*Score is combined total of all Tabata scores. Tabata score = the lowest number of reps completed in any round for a specific movement. Ex’ 4 burpees, 10 sit-ups, 16 Mountain climbers, 12 RKBS, 10 hops = 52



Today is the last day to check-in on Facebook and provide 100 gallons of clean water for families without access to safe drinking water. Next month’s Sweat Angels cause is a great one too! All check-ins in August will go to provide bricks to help build schools #bricks4schools

Registration for KF17 starts today (Monday 7/31) for 4B members only. We’ll send out an email to all 4B members at 10:30am with the link. Check the movement standards on the registration page to see which division is right for you!

Here’s to a great week!


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