EMOM 10:

First Minute: 15-20 t2b

Second Minute: Side plank


Every 4 min for 24 min

10 Strict press (95/65rx) (115/80rx+)

10 OHWL(same bar as strict press)

20/15 CAL Bike Erg


Another spicer today, team! We are not playing around, around here! The strength today is an alternating core EMOM of toes to bars(or an appropriate scale thereof) and side planks. Side planks are yet another overlooked exercise that strengthens your ENTIRE body, especially the side abdominals, hips, spine, wrist, arms, legs…you get the point.

After the core igniter, we have a six round metcon going every four minutes. So treat this as you would any emom, sprint through the three movements thus earning rest and the ability to keep the intensity through the roof throughout. We will do 10 strict shoulder press, directly into 10 overhead walking lunges with the bar and then crushing the bike erg for calories…ouch. Maintain proper positions in the overhead work as volume is high, aggressively push up with your lats and take smart steps with the lunges. Hit it hard, and we will see you soon!

Box brief:

2 YEAR ANNIVERSARY PARTY: March 1 at Variant!

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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