07.03.19-Please note July 4th&5th class schedule



Tempo Supinated Barbell Bent Over Row: 5x 10-12 reps superset with

Straight arm banded pull downs: 5×20

WOD: Role Model

In teams of two: I go/ you go style

8 Rounds for time:

200ft heavy carry (can be SB or max DB/KB in both hands 70/53)

15 KB Swings (53/35)

15/12 Cal Row


Upper body pulling today with a pause barbell row, by now you should be appreciating the tempo and increased time under tension in our training. Superset the rows with banded lat pull downs, remembering to brace and engage the core throughout. Remember: POSITIONS, POSITIONS!

Partner wod today as we gear up for the fourth, fireworks, family and fun! The idea is LOTS of built in rest to allow max effort sprints by the working partner.

Box Brief:

July 4th: 7am & 8am Hero WOD

July 5th: 5am & Noon Class WOD

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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