Strength: Bench Press 4×10

WOD: In teams of Two: you go I go!!

Minutes: 0:00 to 8:00



60′ KB OHWL (50/35)

9 KB Thruster(50/35)

Minutes: 8:00 – 12:00

Max Cals on your choice (rotate often)

Resting Partner holds KB (any method)

Minutes: 12:00 to 20:00

AMRAP repeat (goal is beat)



9 KB Thruster


Chest gainz day with a simple 4×10 bench press strength jam session. Working on a little hypertrophy/muscle growth and also over strength here, choose a moderate, yet challenging weight. The metcon today is a fun partner doozy consisting of three different amraps. Training that overhead position is a feisty transition that is going to require proper bracing, strong core stability and an aggressive/relentless push by the lats. Have fun, go hard, and don’t leave anything on the table today, yall…attack hump day gainz!

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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