Teams of 2 or 3-split reps how you choose:

Row 1000m

Then 2 Rounds

30 Burpees

50 Wallballs(20/14)

50 Synchro Partner Wall Ball sit-ups(20/14)

70 Kettlebell Swings(53/35)

90 Box Jump Overs(24/20)

Sprint 400m (True Form)


2 Mile Assault Air Bike


Fun partner style chipper to break up some of the intensity we’ve enjoyed the last week+ in teams of two crush some reps and push each other till the end. Buy in with a row, and cash out with our favorite satan’s tricycle and let’s enjoy a good sweaty one together, team. Tomorrow it’s back to the barbell, and back on that gainz train!

Box brief:

May 4&5- Rowing on the water!

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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