Front Rack Step Ups 5×8


2 Rounds: 2:00 Stations

STATION 1: 400m Run (500/400m Row) (rest remainder)

STATION 2: 40 KB Swings (rest remainder)

STATION 3: 60 Lunges (rest remainder)

STATION 4: 80 Double Unders (remainder)

*2:00 Rest between Rounds


Front rack barbell step-ups… one of those exercises that we underestimate and underutilize. We will be doing 5 sets of 8 per leg working on muscular endurance and overall leg strength. From there we have a fun play on a n every 2 minute workout going from four different stations for two “short” rounds. 2 minutes always seems a little longer during times like these, but come out hard and find that extra time for rest and rotating!

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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