02.22.19-Anniversary Celebration in 1 week!



15 Minute Amrap:

19 Calorie Row

19 Wall Ball Shots(20/14)


The open is here! 19.1 goes like this, “The workout begins with the medicine ball on the ground and athlete standing tall. After the call of “3, 2, 1… go,” the athlete will pick up the ball and perform the wall-ball shots. After 19 reps are complete, the athlete will move to the rower and pull 19 calories. The monitor must read 19 calories before the athlete can unstrap and move back to the wall-ball shots for the next round. The athlete’s score will be the total number of repetitions completed within the 15-minute time cap. Each calorie completed on the row will be equal to 1 rep.”

Well now, this one is going to hurt! It going to be all about remaining calm, keeping your breathing nice and steady, gritting your teeth and attacking. It’s the open yall, don’t hold back!

Box brief:

2 YEAR ANNIVERSARY PARTY: March 1, 6:30pm at Variant!

The Open is coming! Open workouts will take place every Friday starting in this week! Join us Thursday nights at the Standard in Roswell for opening viewing announcements.

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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