On a 20 min clock:

4 rounds for time

20/15 cal row

15 front squats 115/80

50 DU

In remaining time (or at 18 minutes regardless)

2rm clean


Starting off fresh this week by finding a two rep max clean. Warm up, warm up, warm up, you should be slightly sweaty by the time you go to find your max lift of the day! These do not need to be touch and go, but quick singles are the aim here, reset between both lifts for maximal gains!

From here, we have a 4 round workout of a little leg and lung piece to get you going! The idea here is to bust through all 4 rounds as quickly as possible and having as much time as possible to find ANOTHER 2 rep clean max. Wait, what? Find our two rep maxes twice?? YES! How well do we move the weight under a bit more fatigue, are we stronger, are we faster…well come on and find out! Have fun, move well, move fast, and we are excited to start another week with you all.

Box brief:

The Open is coming! Open workouts will take place every Friday starting in this week!

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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