Forward Sled Push

4 Sets: 100ft TOUGH effort; rest/walk 2mins between sets


5 Sets

60sec Max Effort Assault Bike

10 Right Arm Russian Kettlebell Swings

10 Left Arm RKBS

rest 60sec

60sec Max Effort Row

100ft Farmers Walk (53/70)

rest 60sec

*choose tough paces on the Bike and Rower and HOLD THEM


Today is all about some fun, flushing out lactic acid and channeling different energy systems all at once! Starting out with heavy sled pushes the light the legs up, pick a tough weight here, dig your feet in and go. The metcon is 5 rounds: interval style of max effort sprints into a core stabilizing movement that is going to require that we channel our breathing and stay in perfect positions throughout. Go hard on the bike and the rower, do not pace and challenge yourself every round.

Box brief:

Allsouth Iron Born on Saturday 03.16-no classes, come out and support!

Open workouts will take place every Friday during classes for the next four weeks and again on Saturday mornings at 10am!

Join us Thursday nights at the Standard in Roswell for opening viewing announcements.

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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