Back Squats 5×1


15 STOH (95/65)

15 Pull Ups

15 Front squats (95/65)

WOD Brief:

Back squats on deck for today! Five sets of HEAVY singles…you may be thinking, one rep…how is that going to benefit me and my strength? Single-rep sets are used to display strength, but they can also be used to build size and strength if you combine load, volume, and density correctly. The heavy work increases the recruitment of the growth-prone fast-twitch fibers. Heavy singles are useful for training max strength. It is proven to improve neuro-muscular efficiency. It makes us better physically AND mentally at lifting a maximal weight for a single lift. Spend PLENTY of time warming up to a heavy weight (90%+) and go for it today!

Our wod today is an intense, dirty one! 10 minutes of barbell work broken up by a bit of vertical pulling to ensure that we work every single possible muscle we can! Come ready to hit this Friday hard, team.

Box brief:

In house Valentines WOD Day: Tuesday February 12th!

New hoodies/t-shirts are in stock-get one before they run out!

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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