5 Sets working to a heavy complex

3 Power Clean+3 Front Squat+3 Shoulder to Overhead



10/8 Cal Bike

6 Hang Power Snatch (115/75)|(75/55)

-Rest 3:00-


10/8 Cal Bike

6 Hang Power Snatch (95/65)|(65/45)


Barbell big lift Friday coming at ya! We are going to work on a fun barbell complex that’s going to require a bit of grit! Warm up each component of the complex(power clean, front squat and s2o) individually, from there try putting it all together…once it all flows, add weight and build to a heavy complex for the day!

Total burner on the met-con today…a classic couplet that leaves us no room for rest, long transitions or any hesitations whatsoever. Dive in, and hold on for both 6 minute amraps! The power snatches are programmed at a light-weight intentionally, as the idea is about getting quality volume in vs heavy load. Hit it hard today, NBK!

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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