For Time-

2500m Bike Erg

1500m Row

500m ski



Hip Extensions


WOD Brief:

This workout will hurt, no sugar coating this one. It is meant to push us beyond the brink of what we’re comfortable with, pushing the aerobic and anaerobic threshold and ultimately making us better athletes. It will test our muscular endurance, largely in the legs, find a pace barely sustainable and fight to hold on.

The bulk of the workout will be spent cruising on the rower, stick to your 2k pace and be ready to give your all out sprint effort on the ski.

Box Brief:

Christmas Party: December 7that 5:30pm

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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