11.21.2019-Calm Before the Storm



Back Squat Wave

6,4,2 6,4,2


“Calm Before the Storm”

4 rounds for time


15/12 Cal Assault Bike

12 TTB

9 Back Squats (135/95)

WOD Brief:

Strength today will be our third week of the back squat wave, aim to add 5-10 lbs to last weeks numbers. Let’s spend a lot of time loosening up the hips, and warming up our legs/glutes/core so that we can push the weights on this one. As the reps decrease, the weights increase…that last double should be upwards of 82% if you’re feeling strong today! We are building strong legs and a strong midline so that all of our lifts and movements continue to get stronger.

Four rounds of glory in this high intensity, amazing metcon. We will ease into it with some ghd’s, only to kicking our heart rate into full speed by an assault bike sprint, back to core, then finishing the round with back squats. The back squats need to be done at a moderate weight, but not one that you have to break up into more than two sets. Move hard, move well, and don’t hold anything back here, team…after all, tomorrow is Thanksgiving! Today we are training strength, power, speed, stamina, accuracy, coordination, balance and flexibility.

Box Brief:

Christmas Party: December 7that 5:30pm

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!

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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