07.12.19-“Happy Birthday Justin!!”


Skill Work: Alternating EMOMx14-7 sets each

1 – 2 Muscle-Ups or MU Attempts

2 – 12-15 Hip Thrusters

WOD: “Happy 30thJustin!”

AMRAP 18 mins

20/15 cal Bike

2 rope climbs (shorty ropes RX+)

20 Medball Cleans

10 Dips

Rest 5

30 Cal Assault Bike for Time


We are starting today with a mix of glute strength and gymnastic skill work. The intention is to work and find a challenging scale to work on the muscle ups by either using the ring thing, making attempts, using bands or wherever you may be in the muscle up progression. In the second minute we will be working on our hip/glute and core strength with barbell hip thrusters.

Following our strength we have a birthday workout for our ever so awesome, hard working and newly 30 year old member, Justin. A blend of assault bike, and med-ball cleans are NOT for the faint of heart, minimize transition times and get as many rounds as you can while moving at a steady/aggressive pace throughout.  Happy Birthday Justin! Thank you for being a part of our family!

Box Brief:

Murph t-shirts are in stock-get yours now!

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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