3.21.19-Lift for Lyme!



Handstand Push Up Practice


“Lyft for Lyme” 3 Rounds for reps of:

  • Burpees
  • Power Cleans (75/65)
  • Kettlebell Swings (50/35)
  • Push Presses (75/65)
  • Row (calories)
  • Rest


Today we are working on our handstand push ups via negative work! Practice slowly descending from a handstand – position on a box (pike position) or from the wall with abmats + plates if need be. Even if you are a handstand push up ninja, this will still strengthen those boulder shoulders and make you that much more of a ninja!

This workout is in the style of “Fight Gone Bad”. In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. This workout was created to raise awareness and funds for the awful Lyme disease, read more here:www.liftforlyme.com.

Box brief:

Open workouts will take place every Friday during classes for the next four weeks and again on Saturday mornings at 10am!

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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