“Filthy Fifty”

50 box jumps (24/20”)

50 jumping pull ups

50 KBS (53/35)

50 walking lunges

50 K2E

50 push press 45/35

50 back extensions

50 wall balls (20/14)

50 Burpees

50 DU

WOD Brief:

10 exercises, 50 reps of each….ouch! Pacing is key as this workout gets progressively harder with each movement. This workout is 500 total reps. Nothing should be heavy and we must pace accordingly! We would suggest that you go slightly slower than a sprint pace, 85% effort throughout. Today is all about moving, being efficient, having a little fun, and staying safe!

Box brief:

Nutrition Challenge kicks of January 7th, contact 678.894.5349 to sign up.

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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