Deadlifts: Ten sets to establish a 5rep, 3rep and 1 rep max!


200 ft Double KBL / DB in front rack

15 Back Extensions on GHD

10 Assisted Nordic Ham Curls on GHD

x3 Rounds


1 min lying leg lifts

1 min flutter kicks

1 min ab mat sit-ups

1 min double unders

2-3 rounds


It’s been awhile since we have tested our deadlift maxes, and well we are a little excited…okay a lot excited. We must do this with caution as safety is priority, no amount of weight or glory is worth a back injury, we promise. Coaches will guide you through a proper warmup and we cannot wait to see all the gainz today.

The structure Friday heavy carries this week is going to test and strengthen your core strength and train muscular endurance all around but especially in the hamstrings. This type of training will build strength endurance in all positions, but requires absolute focus and upper body tension. Come ready to pull, pull heavy and enjoy todays session!

Box brief:

No 6:15am Classes on Thursdays.

April 27&28- Rowing on the water!

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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