07.05.2019 *5am&12pm classes today only*



Snatch Grip Deadlifts: 5×4

WOD: July 5th

Every 5 Minutes:

2 minute AB+2 minute row


Strength today with snatch grip deadlifts…intention is not for heavy load, but for tempo and positional focus. The workout is a simple cardio style mover that will flush out that lactic buildup from this week’s heavy training, and work on your lung capacity while at it. Two minutes on the assault bike and the rower are not something you want to sprint, but want to aim for an aggressive steady output for the duration of the time. After, let’s foam roll, smash, hit up some arm accessory work and get ready for a nice weekend with the friends and family!

Box Brief:

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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