Handstand Practice



20/15 cal Assault Bike

40 Alternating Jumping Lunges

20’ HSW

20/15 cal Ski erg

WOD Brief:

Happy Thursday Fam! Time to get a little gymmnasty today with handstand work! Kicking off dedicating time to be inverted and work on our handstands/handstand progressions. From there we have a 20 minute amrap that will be far more aerobic than the workload thus far this week. Find a pace that you can sustain throughout the duration of the workout and keep moving.

Box brief:

No 5am class time on Monday 01.21

Birthday bash partay 01.22 @ 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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