You can do it put your back into it!


Front Squat Wave:


Sumo Deadlift




10 SDLHP (75/55)

10 Box Jumps (24/20) 

WOD Brief:

After yesterday’s spicy hero wod, we turn back to the barbell today. We are starting our strength portion with front squats and secondly doing SUMO deadlifts again. The front squat will be done in waves, which means ascending in weight, descending and then ascending again(this will all make sense in class, promise). For the Sumo deadlifts we are doing a fairly large number of reps, thus lower weight and really honing in that form that we worked on last week. Take proper rest between sets, and plan to crush all the weight today.

The metcon today is shorter than yesterday’s time-wise, but meant to be an INTENSE couplet…you can expect your heart rate to stay high for the duration of the amrap…but hey, what’s ten minutes anyhow? The sumo deadlift high pull is not only fantastic for posterior chain development, but it also forces us to be explosive…which is necessary for our sport. Today our focus is to increase aerobic and anaerobic capacity, muscle fatigue, and enhance overall stamina and endurance at high intensities.

Box Brief:

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!

NBK gets back on the water with the Atlanta Rowing Club, two more sessions…not to late to join in! 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

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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