Push Press:3×10



Min 1 – :50s MAX Cals Row

Min – 2 :50s Burpees

Min – 3 :50s Push Presses (75/55)BONUS:


Boulder shoulders today as we continue to work on our shoulder strength and muscular endurance. Simple, 3 sets of 10 reps, ideally keeping the same weight across all sets. From there a fun little emom that may leave us very properly worked by the end of this short 12 minutes. How well can you sustain the pace and hold your numbers as the fatigue sets in? Let’s see!

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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