A. Round Robbin Flusher


15/10 Cal Row

15/10 Cal AAB

15/10 Cal SKI

:45 sec Tall Plank (on hands)

B. Trifecta 15


3,6,9,12…and so on…

Cal Row

Push Press (115/75)|(95/65)

Toes to Bar


We are going to start out today by getting mobile and diving into a round robbin style emom. The intention of this first piece is to move at ~75-80%, flush out those sore muscles and get some lactic acid moving for the day. From there we will catch our breaths and set up for our metcon today…a 15 minute amrap of rowing, push presses and toes to bar, boom!  Transitions and constant movement will be key vs a sprint then spending a minute hunched over; over the course of 15 minutes we will build each round with 3 more reps. Get after some hump day gainz!!

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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