Front Squat-ONE REP MAX!



150 Wall Balls

90 Double Unders

30 DB Push-ups or HRPU


3 Minute Any Machine Flush+3 Minutes of Foam Rolling

WOD Brief:

Today is the day! One rep max front squat, let’s see how well this cycle has worked and put it to the test. Maintain perfect form over more weight on the barbell today. Dig deep and don’t be afraid to fail!

The wod today is nothing short of spicy. Starting off with only 150 wallballs(said no one ever), going into 90 double unders and rounding off with push ups…the challenge will be getting back to the wallballs! This is a simple metcon, not easy, but simple and if it hurts(in a good way) then you’ve done your job. Let’s get it, Friday!

Box brief:

12.24:8am&12pm/Closed Christmas Day/12.26:8am&12pm

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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