04.02.2019
“Teamin’ on a Tuesday” in teams of two complete:
1k Row while partner holds DBL KB in front rack (53/35)
21 power cleans (165/115)
1K Ski while partner holds DBL KB in farmer carry
15 power cleans
1K Bike ERG, while partner sits in an L sit w/ wallball overhead (30/20)
9 power cleans
BONUS:
Partner plank off! Who can hold it the longest??
WOD BRIEF:
Team fun on a Tuesday! Here we have a sprint piece combined with a heavy barbell to combine multiple energy systems and take advantage of the 1:1 partner rest ratio. Go ham on the machines for as long as you can and then switch, this is not intended to be an aerobic piece but a royal lung burner to be enjoyed with a teammate. Have fun and hit it hard!
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.