11.22.2018-8am&10am classes only


Thanksgiving goes Hero:


For time:

135 pound Clean and jerk, 30 reps

Run 1 mile

15 foot Rope climb, 10 ascents

Run 1 mile

100 Burpees

WOD Brief:

Today we hero wod to celebrate our freedom and ability to enjoy days like these and everyday to use our bodies, to share laughter with friends and to eat far more than the serving size. Glen, Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012.

This workout is not for the faint of heart, be smart how you scale, be smart how you break up reps and above all, do not quit.

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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