04.18.19-Strongman Day!



Hang Squat Snatch 7×4-ascending in weight


EMOM8: Sandbag Clean & Max effort broad Jumps

EMOM 5 Sandbag March


A little oly action for Thursday as we continue to build on our hang snatches each week. Today we are doing 7 sets of ascending weight, hang squat snatch. These ideally are a weight you can cycle well and do unbroken.

The wod today is a nice little emom of 5 sandback cleans and 5 max effort jumps. We are not merely curling the sandbag, but we are properly power cleaning it. Lift the bag onto quads, then explode up so bag flies up and you can put hands under bag. Reset repeat five times. After you complete those complete 5 powerful, explosive broad jumps (or another type of jump of your choosing).**The point here is to get to max power and speed on both of these. Lastly we are doing another short emom of sandbag marching. 5 Sets x :40sec of Max Steps (EMOM 5 MINS), hold the sandbag like we do the carry, but march in place on balls of the feet, focusing on staying perfect core stability and staying in the game for all 40 short seconds.

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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