WOD: “Chip n’ Dip”

1 Mile Run(rx+weight vest)

50 Front Squats (95/65)(rx+135/95)

25 Pull Ups

75 Burpees

25 Pull Ups

50 Front Squats (95/65)(rx+135/95)

1 Mile Run(rx+weight vest)


Long chipper to finish out our week! A bit more murph preparation, and a general heart health cardio fest! Find a sustainable pace and just move, that’s what today is about…not a sprint, but a paced hard effort.

Box brief:

No 6:15am classes on Thursdays.

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

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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