Friday, June 29th 2018


Power Clean

WOD – “Sean”

10 Rounds for time
11 C2B
22 Front Squats 75/55

WOD Brief

U.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyoming, Pennsylvania, assigned to the 2nd Battalion, 502nd Infantry Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based in Fort Campbell, Kentucky, was killed on November 22, 2010, in Kandahar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his fiancee Christina Martin, mother Charlene Flannery, and brothers Sergeant Brian Flannery and Devin Flannery.

The Strength today is power clean and we’ll continue our triples for this cycle. Aim for as close to parallel as possible, as this will help you make heavier lifts and prime your body for the WOD.

Today we give respect in a HERO WOD. Please modify the squat weight to something that can be done in 2 sets or less start to finish. Modifying to an air squat may be the answer for some and that is OK. Modifying Rounds is a good plan too. We have done this much volume squatting and pulling. Of course, if you’re doing Granite Games.. NO

The workout is 10 rounds … first 11 chest to bar and then front squats taken from the ground. Let’s go big before the weekend.

Box Brief

Coalition Food and Beverage is OPEN!!!  Visit our friends and fellow athletes Ryan and Woody’s latest restaurant in downtown Alpharetta! Congrats to these gentlemen for the hard work.

4th of July we’ll have 2 classes for our Freedom workout, regular schedule remaining week

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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