Thursday, 7/27/17

 In Daily WODs

CROSSFIT

*BASE WEEK

Strength
4 Rounds
10 Back Rack Lunges (Each Side)
15 Band Pull Throughs
20 Lateral Band Step Overs (10 / direction)

WOD
EMOM x 16 (4 Rounds)
Min 1) RKBS
Min 2) Elbow Plank to Push Up
Min 3) Assault Bike
Min 4) V Ups

 

LEANX

30 min EMOM
1 100m Run
2 Burpees
3 Air Squats
4 Sit Ups
5 Ring Rows
6 Rest

 

BOX NEWS

Registration for KF17 opens this Monday, 7/31 to 4B members only. We’ll have Open and Advanced divisions this year. Check the movement standards when we release registration to see which division fits you best. We’ll also put out volunteer sign-up sheets the on Monday.

Our next On-Ramp class kicks off Monday, 8/7! We’re out to change the health of our community, so help us spread the word!

Recent Posts