Strength: Lateral Step Ups 5×7+7



Alternating Dumbell Snatch (50/35)

Burpees over dumbbells

Toes to Bar

rest 3 mins


Alternating DB Snatch (60/45)

Burpees over DB

GHD Sit Ups


Step up Friday is back! We are continuing to build our overall leg/core/hip strength as we progress with the step ups. The step-up is a deceivingly effective lower body strengthener. The leg muscles get worked entirely…quadriceps and hamstrings — the muscles on the front and back of our thighs — as well as our glutes, provide most of the power during this exercise, and yes other muscles contribute, some provide power, others stability, but none work as hard as our legs and rear ends!

A shorter, more intense metcon today, two pieces separated by rest…which means sprint!! The reps decrease in the second round, however the weight increases slightly…can you hang on??

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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