02.20.19-Anniversary Party March 1!



5 rounds for time

21 Box jump over (24/20)

15 Burpee box jump over (24/20)

9 Deadlift (225/155rx)(255/185rx+)

Optional Core Finisher:

3 Rounds for Quality

Max Hollow Flutter Kicks 1:00

10+10 Single Leg Glute Bridges(banded)

10+10 Clam Shells(banded)


METCON WEDNESDAY!! Nothing better than escaping the cold, rainy, hump day feels to come hit a long and heavy wod. Today we have a simple five round wod with box jump overs+burpee box jump overs+deadlifts. Burn, baby, burn! We will fatigue quickly here, thus every rep will need to be done with focus and proficiency. Flat back on the deadlifts, high knees on the box jumps and core bracing throughout…no exceptions. Find your pace and stick with it, do not burn out in round one here, yall.

Box brief:

2 YEAR ANNIVERSARY PARTY: March 1 at Variant!

The Open is coming! Open workouts will take place every Friday starting in this week!

New hoodies/t-shirts are in stock-get one before they run out!

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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