1. DIPS:3×7+
  2. SeeSaw Press: 3 x 8-10(per arm)



minute 1 = 10 DL + 5 HPC @ 135/95

minute 2 = 15 wall balls, 20/14#

minute 3 = 15 burpees over the barbell

minute 4 = active rest = walk/ez pedal

WOD Brief:

Tricep and boulder shoulder Wednesday. Still progressing on the core stabilizing dips and the iso-lateral shoulder work, build in weight from last week, pay attention to the tempo and make the most of each rep.

After the simple strength work today, get really warm/slightly sweaty and dive into today’s emom. This is not a workout that will leave you feeling like you can do a little more…especially if you attack every minute as a full-blown sprint. Scale accordingly, come out hot and hold onto to the paces throughout all 20 minutes today.

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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