01.18.2019-“The Thrusts of Sheridan”

01.18.2019                                                     Strength:

FRONT SQUATS 5×5

WOD:

“The Thrusts of Sheridan”

Run 400m

40 Power Snatch 75/55

Run 800m

40 Thruster 75/55

Run 400m

For time

WOD Brief:

Front squat Friday is back with the classic 5×5. Work to a heavy, heavy set of five reps but DO NOT go to failure today. Stabilize your core, move well, drive your knees out and move the bar. Ascend in weight with the final set or two being tough, but again…not to failure.

In honor of the birth of one of our favorite OG athletes, we have a fun little wod with some of his favorite movements. Take the 400m runs at an aggressive pace, break up the barbell work in as few sets as possible as the weight is light and the heart rate is high…pace accordingly on the 800 and crush Friday team…NBK style.

Box brief:

Birthday bash wods January 22 @ 5:30pm!

NO 5am class on MLK Day-January 21

New hoodies/t-shirts are in stock-get one before they run out!

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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