01.01.2019-9am and Noon WODS


Amrap 30-Teams of Two

Buy in:

2019m row


19 Wall balls (20/14) (30/20)

190m Run (200m;-))

19 STOH (115/80) (155/105)

19 cal Assault bike


WOD Brief:

2019 is here, so we will bring it in 19 amazing reps at a time. We buy in with a 2019m row then with remainder of the time an amrap of alllll of our favorite things! This will be a moderately long amrap so pick appropriate scales that will allow you to move the entire time and keep the intensity high!

Box brief:

Nutrition Challenge kicks off January 7th

Endurance OCR Training kicks off January 15th!

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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