Wednesday, 9/6/17

 In CrossFit

CROSSFIT

*Performance Week

Strength
Back Rack Reverse Lunges
3 x 10 (Each Side), Climbing
*End 5-10 lbs heavier than last week

Metcon
7 min AMRAP
5 SA RKBS R (53,35)
5 SA RKBS L
10 Burpees
10 T2B

 

LEANX

A. 3 Rounds:
New round every 5 mins:
10 Pull Ups
15 Burpees
20 Goblet Squats

B. Core/Strength:
EMOM x 9:
1. KB Side Crunch
2. KB Russian Twist
3. Plank with Leg Lifts

 

BOX NEWS

Congrats to all of the 4B Family who made the August Consistency Club (20+ classes during the month)!

New Albany
Leslie Beach
Eric Allen
Keith Roach
Jennifer Kremer
Adam French
Detra Daugherty
Sarah Keene
Brittany Lehman
Levi Donaldson
Kasey Tobbe
Chris Mann
Jennifer Vincent
Amber Triplett
Jessica Millikan
Aaron Stumler

East
Sarah Hanson
Mark Johnson
Juan Guzman
Sharrell Sandvoss
Kate Chawansky
Marcella Cranmer
Jason Brandt
Gabby Sachs
Tara Clayton
Grace Falvey
Jackie Asbury

 

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