Back Squats 6×4-ascending in weight


2,4,6,8,etc Jerk(s2o)(135/95)|(95/65)

5,10,15,20, etc Double Unders


Back squatz are the best way to all the easter gainz! Six sets of four reps building to something very challenging today. From there we have a little couplet of shoulders to overheads and some jump rope action. How well can we perform and jumping overhead movement under fatigue both muscularly and lung capacity wise…well let’s find out!

Box brief:

Normal schedule for Easter/Passover Weekend.

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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