Bring a friend! Class on Saturday is free! If you are new to CrossFit NBS, please arrive 15 minutes early so I can get you checked in. All others, please be on time, class starts at 9:30!
“Beast 12”
For Time (CrossFitters)
25 Walking Lunges
20 Pull-Ups
50 Box Jumps (24/20″)
20 Double-Unders
25 Ring Dips
20 Knees-to-Elbows
30 Kettlebell Swings (53/35)
30 Sit-Ups
20 Dumbbell Hang Power Cleans (35/25 lb)
25 Back Extensions
30 Wall Ball Shots (20/14 lb)
3 Bar Muscle Ups
First Timers:
20 Walking Lunges
20 Ring Rows
200 Box Jumps or Box Step Ups
50 Singles
20 Push Ups
20 Knee Raises
20 Goat Bag Swings
20 Sit-Ups
20 Air Squats
20 Superman
20 Wall Ball Shots
1 Minute Plank Hold