01.31.2019

01.31.2019

Strength:

Front squat: Build to heavy 3

AMRAP 8

12 Front squats (155/105)

21 Box Jump Overs(20/24)

WOD Brief:

Leg intensity day is back! We are going to spend the majority of class today front squatting, building to a HEAVY triple for the day. We will take plenty of time to warm up, mobilize and work up to a heavy set for the day. If you’re feeling tired and sore from the week, that’s okay…heavy is relative, heavy is hard, and heavy is giving your all however you may feel.

Following the strength session today we have a quick, yet intense lung+leg burner to round out the day. A simple couple of front squats and box jump overs sounds innocent…but you may feel differently at the end of the eight minutes. As always, quick transitions, don’t waste time hunched over and resting as eight minutes is short and we have no time to waste here.

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.

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