A1. Push Press 4×4

B1. Tricep kick back x10 each arm

B2. Hollow Hold :20


450m run (Row 600m)

100′ SB carry (Heavy)

30/21 calories on BikeERG

rest 2:00

x3 rounds


Building on last week’s push presses for strength today. Four sets of four pretty reps with the intention to go heavier than we did last week. Building strength here is far more than an overhead movement and far more about utilizing our explosive hip drive. Next we are continuing our bodybuilding accessory work…Think of accessory work as a lower-impact way of eliminating chinks in your fitness armor and preventing injury. Strengthening the supporting joints and tendons while also strengthening the muscles is what properly executed accessory work will achieve.

Next we have a mid range intensity interval piece, alternating a run to a heavy sandbag carry and lastly crushing a bike sprint. These are hard efforts but must be a maintainable pace vs one that will leave you empty for the second and third interval. Go hard, go smart, and enjoy a simple doozy of a Tuesday!

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.


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