“Like it’s 1999”

25 Minute AMRAP

.5 mile Assault Bike


15 Burpees

30 Walking Lunges (15 per leg)

WOD Brief

Today we move! We move fast, we move furiously and we test our engines! The legs will burn, your heart rate will feel like it is nearly 200 and you will love every minute of it. (Love/hate, of course)… Start off with an assault bike sprint, straight into some GHD sit ups to work the midline, back to burpees to keep the heart rate high, only to recover with some walking lunge steps. We are keeping things simple, we keep the intensity high and we move for 25 solid minutes!

Today we are training stamina, endurance and lung capacity.

Box Briefs

One week out from the Rwanda Relay-sign up now! October 19th

Friday night Halloween Lights( Costumes required): October 26th

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

Rwanda Relay Shirts are in – pick up your shirt, you can pay at pick-up or we’ll run your card on file.

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

Videos and media being posted, but we are helping a charity building a hospital in Rwanda. We are opening in December and will serve an area of hard working folks where the closest hospital is 20+ miles away. More to follow – fundraiser, charity competition, fun challenges, and more!

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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