A. Post Murph Flush:

Min 1: Ankle Distractions + Ankle flexion x 10 presses per ankle

Min 2: Quad Foam Rolling 10 per leg + Hamstring 10 per

Min 3: Abductor foam rolling 10 per leg

Min 4: Upper back foam roll + Thoracic stretch

Min 5: Lat roll out + rock’n’roll wrists



In teams of two:

50 Cal row

50 Behind the neck plate reverse lunge

50 Cal SKI

50 Partner Leg Throw downs

50 Cal Bike

50 Step ups 24/20 (no weight)


The mission today is simple:

Move intentionally, move well, but flush out that lactate, post 200 push up, acid! Flush the muscles out, stretch and enjoy todays partner workout. If something feels strange, hold back, if something feels amazing, push it. Listen to your body and have fun!

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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