5 Giant Sets:

10 Back Rack Reverse Lunges

10 Supinated Barbell Bent Over Row

20 Straight arm banded pull downs

-rest as needed-


15 Minute Amrap

8 minute machine for calories

directly into 7 minute AMRAP of…

3/3,6/6, 9/9, 12/12, etc…

DB goblet squats (70/50)

Medball slams (30/20 rx)

WOD Brief:

Yesterday we went to town with some back squat and trunk work, today we are going to town with an upper body+glute strength session. Five giant sets of some glute work, followed by an upper body core and pulling session. Challenge the weights today and watch the sweat and gainz abound.

The metcon today starts off a bit more aerobic with an eight-minute max calorie machine buy in, followed by an ascending ladder of goblet squats and medball slams. Add three reps as fast as you are able for seven minutes and get after it!

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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