Front Squats: 5, 4, 3, 2, 1, 1 (ascending)


5 rounds for time

15 Russian Kettlebell Swings (70/53)

250m Ski

35 Double-Unders (50 single unders (scaled))


Front squat Friday! The best! Over the course of seven sets we will build up to a heavy single, again this is mental and physical adaptation to train the mind how it feels to crush heavy weights. If you’re feeling amazing, go heavy, heck maybe try a new a pr, but if not, take it light and just move!

For this workout we are looking to go hard and fast out of the gate and trying to hang on through the duration of all five rounds. The kbs swings are Russian style, thus we will not going over head, aggressive hips are key to moving the weight well and moving the weight safely…the goal is to go unbroken on the swings…so choose a weight accordingly.

The ski should be done around at your 1k pace, if you don’t know that pace then send it hard but don’t over gas yourself for the double unders. Go hard, go fast and let’s end the week strong, NBK!


The Open is coming! Open workouts will take place every Friday starting in two weeks!

New hoodies/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

Rwanda fundraiser 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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