“Debauchery Detox”-Teams of 3:


100 Cal Bike Erg

100 DB snatch (50/35)

AMRAP Burpee Box Jump Overs

Rest 3


100 Cal Ski

40 Sandbag over Shoulder (100/60) (150/100)




Max Assault Bike Calories

WOD Brief:

Welcome back! Nothing kicks the rear right back in gear like some “debauchery detox”! Today we have three amraps, separated by three minutes rest, completed in teams of three with one person working at a time. First you will complete 100 calories on a machine, then 100 reps of either DB snatches (rd 1) or sandbag tosses(rd 2), once this is completed…in the remaining time you will accumulate as many reps of either burpees or double unders. Your score is the total number of burpees, double unders, and assault bike calories. Holy spicy fun times!

Box brief:

Class Times for 12.26: 8am & Noon

Nutrition Challenge kicks of January 7th

REFERRAL PROGRAM-Click herefor more information…bring friends and get free things!

Check in challenge continues! Check in to class and whoever checks in the most will win awesome swag, gift cards and more!

Able to donate and help build a hospital??  Please donate to help us build a hospital in Rwanda – here is the link

Rwanda fundraiser shirts are in…please pick them up next time you come to class!

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/Sarah. We’ll cross-post it with you.

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