04.25.19-Rowing on the Water this weekend!


WOD: AMRAP 20: “Cindy gets Dt’d”

3 Rounds of Cindy

15/12 Cal SKI or 200m Run

1 Round of DT (155/105)

*1 Round of Cindy: 1 round=5 pull ups/10 push ups/15 air squats

*1 Round of DT: 12 deadlifts/9 hang power cleans/6 push jerks


Sneaking in some more murph prep work today with a bit of a cindy/dt mashup. Building density in the pull ups and push ups are key to nailing murph confidently and swiftly. Keep a consistent pace on cindy, sprint the ski and stay tight, tight, tight through every rep of DT.

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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