Front Squat Wave


Sumo Deadlift




Calorie Assault Bike

Power clean (115/80)

Double Unders (3x reps) 

WOD Brief:

Swole strength Monday is back! Hopefully by now we are rested, refreshed, fed and ready to rock this week. Starting off with a front squat wave, increasing in weight as we decrease in reps. The single should be very heavy, upwards of 90% but not a one rep max or to failure in anyway! After this we have our fourth week of sumo deadlifts, still fairly high in reps so the weight should something you can move safely for all eight reps in all three sets.

The conditioning piece is absolutely a lung burner. Starting any conditioning piece on an assault bike will certainly light up the entire body from the beginning, a classic rep scheme of 21-15-9 assault bike and moderately heavy power cleans, with 3x the amount of dubs after each set. OUCH MY FRIENDS, OUCH! However it will be short, it will be sweet, and for the rest of the day you will feel invincible. Welcome back, team!


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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