Rogue Invitational Qualifier-

9 Front Squat (115/75) (135/95)

7 Bar Facing Burpee

5 Shoulder to OH (115/75) (135/95)

AMRAP 9min


Today is all about intensity, it’s a “nobody cares, train harder” kind of day! Spare nothing here. We will spend the first part of class get REALLY warm, slightly sweaty, slightly increased heart rate and adrenaline…that way when those nine minutes begin, it’s time to fight. There is no pacing here, there is solid movement for the duration of the nine minutes. When we are finished with the AMRAP, we will take ten minutes to easy pedal and cool down, only to hit a spicy little Hinshaw lactate core finisher.

Box Brief:

MURPH 05.27: 8am

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.


Leave a Reply

Your email address will not be published. Required fields are marked *