01.02.2019-Resume normal hours



Box Step Ups 4×8+8


5 Rounds every 4 minutes

12 Goblet Squats (70/53)

15 Burpees to plate

14/18 Cal C2 Bike

WOD Brief:

We are starting off class today with iso-lateral leg work…the four sets of eight reps(per leg) of the ever so deceiving step up! The step-up is a hip-dominant exercise that should preferentially recruit the glutes and hamstrings…unlike the lunge, which is a knee-dominant exercise that should target your quads more. We are looking for these three things when approaching the stepup today:

  1. Create 3 approximate 90-degree angles at the ankles, knees, and hips
  2. Place a majority of the your weight on the mid-foot to heel of your support leg
  3. Have an active hinge at the hip to pre-load the glutes and hamstrings.

The wod today is an interval that will surely kick our rears into gear. Every 4 minutes for 5 rounds we will do 12(heavy) goblet squats with a kettlebell, 15 burpees and calories on the bike erg…with any remaining time, you rest until the start of the next 4 minutes! All about those leg gains today, team!

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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