Front Squats


*rest 2 minutes between sets/build in weight*


“9vs9-Straight Ballin”


9 wall balls (20/14)

9 burpees

*rest 2*


9 med ball cleans (20/14)

29 DU 

WOD Brief:

Front squat Friday is back! We start off today with some heavy, ascending in weight front squats. Front squats facilitate awesome core strength and have incredible carry over into other strength movements – not just strength-wise, but in terms of position and mechanics too… we’ve found that when we treat front squats with reverence, they pay me back in kind, and everything from our deadlifts to our pull up numbers go up. So let’s dig deep, drive our elbows up, brace our cores, and SQUAT!

The metcon today is a simple 9-minute couplet…simple however, is NOT easy. We have two 9 minute amraps separated by 2 short minutes of rest. First we pair wall balls and burpees, and next we pair medicine ball squat cleans and double-unders. With the reps being low (relatively), the workout ought to be done unbroken and at a challenging weight, your legs and your lungs will burn, but 9 minutes is only 9 minutes! Find a pace you can stick with, take as little rest as possible, dial in your breathing along with your pace and crush it!

Box Brief: 

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

Starry Night is Saturday! Let’s fight for a cure together!  NBK Starry Night

NBK gets 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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