1. KB/DB SeaSaw Press: 3×8-10 per side + 2 sec descent!
  2. Dips: 3×7-9
  3. Sandbag Bench Press:


“Crush or be Crushed”


DB Snatch

Cal Ski

*Teams of 2 split evenly as needed: For Time*


Giving the legs a SLIGHT breather today as we continue with our upper body push cycle. Aim here is to get a little heavier, a little tighter, and a little deeper than last week. Warm your joints and shoulder muscles up well before attacking todays strength portion.

After the strength, a partner interval style couplet. The intent is to all out BURST each set of both db snatches and the ski, so break up reps/sets that will allow max effort for the duration of the workout.

Box Brief:

No 6:15am classes on Thursdays.

Murph 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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