*Normal Class Schedule/Check FB for snow-cancellations.*


Bench Press: 4×10

Strict pull up 4×10



9 Strict Pull Ups

11 Cal Erg Bike

13 Bench Press 135/95

15 Cal ski

WOD Brief:

Tuesday swole session to work on that upper body strength and pull! A beautiful push and pull combination of bench press directly in strict pull ups, we are super-setting the two…meaning going back to back between movements and resting after each couplet. Four sets of ten reps, so pick a moderate weight for the bench press as the rep count is on the high side today.

13 minute amrap consisting of more swole, pumping goodness. We have four movements over a shorter AMRAP so quick transitions and appropriate scaling is 100% key to making this wod a success.

Box brief:

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.

Leave a Reply

Your email address will not be published. Required fields are marked *