3 Rounds for Time:

1000m ROW

5 Rounds of Strict Cindy (1 round cindy=5 strict pull ups, 10 push ups, 15 air squats)


4 Rounds-Leg Endurance:

45s Wall Sit

45s Max Effort Air Squats

45s Wall Sit

45s Rest


We are kicking off the week with a little row cindy row wod incorporating some of the strict movements we have been building on. We want to find a sustainable, but hard effort pace on the row noting that it is not a sprint pace today, from there chip away at each round of cindy, and never underestimate the power of the beautiful air squat! If you don’t get enough air squats in the metcon today, never fear, we have more for you in a little leg endurance finisher.

Box brief:

No 6:15am Classes on Thursdays.

April 27&28- 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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