11.27.18-Bring a friend Tuesday!





2 minutes ski erg for max distance

1 minute max abmat sit up (scale up to GHD)

1 minute max bar muscle ups

Rest 1 minute and Repeat for 4 Rounds.

WOD Brief:

The Turkish Get Up is a powerful exercise…doing TGU’s build strength, improve shoulder stability and create a rock solid core. They are beautiful to watch when executed correctly, but it’s also a fairly technical exercise and can be extremely frustrating. Patience, my friends, patience. We will spend time reviewing and practicing the movement, but checkout this helpful little video here, and once we work to a challenging weight, we will do 4 sets of 3 reps per arm.

Simple, straightforward, yet challenging aerobic piece today. Yesterday was largely anaerobic and at a sprint pace, today we want to find a balance between that sprint pace and a pace we can hold for the duration of the interval. 2 minutes max effort on the ski-erg can be daunting, but lock in your breathing and find a pace you can hold vs blowing it up and having nothing left by round four…smart athletes win!

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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