The Thruster 


“It’s only a Minute”

1 min Thrusters (75/55)

:30 rest

1 min Pull ups

:30 rest

1 min Burpees

2 min rest

X4 sets

*Each set should be treated as an all out effort*

WOD Brief:

Thruster Tuesday, my friends! We start off today by taking some time to work to a max thruster…how heavy can we go? The thruster is the king of a full body, full intensity lift and can be a great asset to our training regimen. After Monday’s squat cleans, it may take a little bit to get going, but stick with it, use those hips and let’s thrust!

The metcon is very straightforward: 1 minute of thrusters, pull-ups and burpees. Let’s see how consistent we can stay, how hard we can push, and how well we can adapt and recover. Breathing properly and efficiently will be crucial here. Today we are training strength, power, speed. stamina, flexibility, coordination, balance, accuracy, agility and recovery. 

Box Brief:

Halloween is Wednesday! Dress up-best costume of the day wins some goodness!

Check in challenge continues! Check in to class and whoever checks in the most will win awesome swag, gift cards and more!

Starry Night! A great event for a great cause sign up here: NBK Starry Night

NBK gets back on the water with the Atlanta Rowing Club! November 10, 17, 18 from 11-1

Able to donate and help build a hospital??  Please donate to help us build a hospital in Rwanda – here is the link

Videos and media being posted, but we are helping a charity building a hospital in Rwanda. We are opening in December and will serve an area of hard working folks where the closest hospital is 20+ miles away. More to follow – fundraiser, charity competition, fun challenges, and more!

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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