06.03.19

06.03.19

STRENGTH:

A1. Reverse Lunges

A2. Bent Over Barbell Rows

A3. Side Lying External Rotations

*Giant Set:5×10-rest as needed

WOD:

40 double unders

12 T2B

6 double kb front rack squats, 55/35# per hand

3 rope climbs

AMRAP 15

WOD BRIEF:

Strength heavy start to Monday’s class with a giant superset of three various lifts targeting gainz in literally every muscle on our bodies. Go heavy here, yet keep form and reps perfect throughout, so often do we slack on our accessory work, thus selling both ourselves and our potential short. So today, don’t slack go hard, go heavy and learn something new!

A mid length amrap today ranging from of a high heart rate movement to some intense midline stamina work, in the duration of a short 15 minutes. We are covering all the bases as we start off not only the week, but also the month STRONG!

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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