02.26.2019                                                         WOD:

50/35 Calorie Ski

30 Hang power cleans 115/80

30 Bar facing Burpee

30 Hang power cleans 115/80

50/35 Calorie Assault Bike


Tuesday, glorious, Tuesday! Today we have a nice chipper, capped with two of our favorite forms of cardio: the ski erg AND the assault bike. The hang power clean weight should be difficult enough to break up into multiple sets, but not any less than five at a time…even under fatigue, we would like to see ten unbroken throughout. Sixty reps ain’t no joke here, so perfect form is key…to get the MOST benefit out of this workout, do not let the quantity of reps beat the quality of reps and GO!

Box brief:

2 YEAR ANNIVERSARY PARTY: Friday, March 1-630pm at Variant!

The Open is coming! Open workouts will take place every Friday and Saturday starting 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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