12.28.2018

12.28.2018

Strength:

Push Press

5×5

WOD:

21-15-9

HSPU

42-30-18

Cal Row

KBS (53/35) (70/53)

WOD Brief:

Switching gears from the leg intensive Thursday, into a shoulder doozy Friday! Just as we did on the 5×5 back squats, ideally we reach a fairly heavy weight for the push presses and keep the weight the same across all five working sets. Remember when doing these today that a push press is initiated by intensive dip+drive with the legs and finished with the shoulders/arms!

The wod is going to be a moderately long pacer with hspu(half the reps), calories on the erg and some kettlebell swings. Simple, effective, and will make you a stronger human being. Enjoy it!

Box brief:

Nutrition Challenge kicks of January 7th

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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