5 Rep Back Squat

(aim to add 5-10lbs from last week)


“EMOM Ya Later!”

21 min EMOM

1: 10 TTB (Rx+15)

2: Run 200m (Rx+2 laps)

3: 15 wall balls (Rx+ 20 wall balls (20/14)) 

WOD Brief:

Classic crossfit here, some heavy back squats to kick us off on this hump day, followed by a simple, intense emom. Today we are going to cover all the basis, by training our core, our lung capacity and muscular endurance. How fast can we push to get the rest? How efficient can we move under fatigue? Well a 21 minute EMOM will certainly push our strengths and poke our weaknesses and reveal all of those answers. Let’s work hard, let’s push and let’s get better one short minute at a time. Today we are training strength, power, speed, stamina, coordination, balance, agility, and flexibility…go get it!

Box Brief

Sign up now for our Rwanda Relay 2: October 19th

Friday night Halloween Lights WOD n’ Celebration: 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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