Wednesday, April 25th 2018


Front Squat

WOD – “Black jack”

7 Front Squats (135/95) (165/115)

WOD Brief

We continue our strength work today by returning to the squat. The last few months we have been building up progressively in set cycles in the WOD and separate lifts. We should see some big pushes for a new double PR. If you are rested and feeling good – go for it!

The WOD is meant to be FIERCE.

Set yourself up for success here by setting your mind up to accept a higher intensity posture. The barbell is taken from the floor and should be moderate weight relative to your strength for the day. These should all be unbroken reps with 2 deep breaths between each movement.

This will fierce quickly, so find a aggressive pace that you can sustain but not handle a second longer after 7 minutes.

If you choose to wear a belt, merely loosen it for the toes 2 bar, and do not remove it. That will be too costly in time to the point where you’ll see your heart rate lower too much to be a productive training session.

Be Fierce, you are meant to be.

Box Brief

High School Athletic Program has officially launched! Excited to be the headquarters for one of the leading athletic program in the State. Plus how fun will it be for us to train alongside these athletes!

Congrats to Woody for all the personal records and accomplishments, you are the winner of our Dapper Community Award w/ Dapper Cuts here in Historic Roswell

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. We’ll crosspost it with you.

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