04.22.2019 *Rowing on the water this weekend, grab a spot!*



Rope Climbs: For Quality (challenge these new positions)

3 L-sit Rope Climbs

5 Legless Rope Climbs

7 Rope Climbs


15 Box Jump Overs(24/20)

12 Toes to Bar

9 Squat clean 165/115

3 Rounds


Working on the ropes is always fun, always a bit daunting and fear inducing, so we will continue to build strength and confidence with rope climbing work today. The intention is to go through that progression and learning how strong we can be when we brace and apply our strength properly. So spend this first part of class on the ropes, climbing, learning and loving every ounce of the way.

We have a nice burn, baby, burn metcon that we cannot wait to do with you all! 3 QUICK rounds of box jump overs, ttb and a heavy barbell squat clean, maintain those positions under fatigue and stay as calm but efficient as possible.

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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