Friday, May 18th 2018

Honor this hero and prepare for MURPH


1 mile Run
2k Row
1 mile Run


Complete on your own – push-ups & air squats, using the standard you plan to use next Saturday for MURPH!

WOD Brief

Today we hit the last bit of heavy volume training for MURPH. If you plan to hit MURPH with a vest, please wear your vest for this workout. If you are curious about wearing a vest – attempt it for part of today’s run (the second run) to give yourself a good gauge.

Today we hit this in his honor. This can be accomplished in sub 21 minutes for the top percentile, 25 – 30 minutes is a good target given the steepness of our running course. Trueform is certainly a nice choice.


Box Brief

Register today for free on our Facebook event page! T-shirts may be preordered online before May 21st 9am EST.

SATURDAY – Farmers Market is 8-11am at City Hall, awesome and a great way for finding edible delights locally grown and or baked

High School Athletic Program has officially launched! Excited to be the headquarters for one of the leading athletic program in the State. Plus how fun will it be for us to train alongside these athletes!

Highlight videos and training videos – we have been sharing them, if you have any fun ones you capture – please tag @CrossFitNBK and or send to Jimmy. We’ll crosspost it with you.

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