1. Bench Press

10 at 50%/8 at 60%/6 at 65%/4 at 70%

  1. Bar Dips

4xMax Reps UB



DB Power Snatch (50/35)

Box Jump Overs (24/20)

Cal Row


Partner plank off! Who can hold it the longest??


Swole session to start off todays training with some hypertrophy bench pressing and bar dips. Bar dips are one of the best exercises to build the chest, triceps and shoulders, as they train these muscles in a completely different angle and range of motion than push-ups and bench pressing. … Keep your torso vertical to make the triceps do more work. Stronger triceps=stronger lifts across the board, don’t cheat the triceps, yall!

The wod today is a classic triplet that will work all the body parts for ultimate gains and fitness. A triplet of db snatches, box jump overs and a little rowing to set you straight. Come out hard and hold on for glory!

Box brief:

No 6:15am Classes on Thursdays.

April 27&28- Rowing on the water!

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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