B1. DB tempo walking lunge steps 2×10+10

B2. Bent Over KB Row 2×12+12

WOD: With a 20 min clock…

minute 0:00-9:00: AMRAP

18/14 cal row

9 Pull-ups (or 6 CTB or 3 Bar MU)

Minute 11:00 -20:00: AMRAP

18/14 cal AB or 20/15 Bike ERG Cals

16 OH KB Squat (53/35)

WOD Brief:

Starting off with a strength superset with today with some gluteus/posterior stability strength work and upper back core with KB rows. Go heavier today than we did last time but maintain the strict tempo and time under tension as it is intentional! Time under tension (or TUT for short) is used in strength and conditioning and bodybuilding. Essentially, it refers to how long a muscle is under strain during a set. By putting a muscle under longer bouts of strain, you can cause extensive muscle breakdown leading to sleeve-busting, ferociously strong muscles in a shorter amount of time than with less tut. Maintaining form today is key!

A midlength BURNER metcon today to send you off into the weekend in sweaty style. A sprint followed by a bracing movement will force you to be strategic and keep your breaths under control, go hard, stay tight and don’t hold back.

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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