4 rounds for time

20 TTB

20 Box Jump overs (24/20)

400m Run


Simplifying things today after yesterday’s valentines doozy! Today is all about finding and sustaining a pace through the duration of the wod. Just because it’s simple, does not mean it’s easy! As always if you are feeling amazing…push the pace, and if not let’s be smart and go easy on yourself. The toes to bar volume is fairly high, so break up accordingly as we do not want to see you burn out in round one, from there jump onto a box 20 short times, then head out the door for a fast paced(NOT SPRINT) 400m run. Due to jumping and running volume, take plenty of time to warm up the calves and ankles and set the legs up for success!

Box brief:

The Open is coming! Open workouts will take place every Friday starting in two weeks!

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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