Strength: Sumo Deadlifts 3×3

WOD: 12 Minute Amrap

100 Double Unders (60sec attempts)

50 Sumo Deadlift High Pulls (75/55)

25 Chest to bar Pull Ups


This week we bring back the Sumo Deadlift! We get asked often, “is the sumo deadlift or the regular deadlift better for me…?” Short answer is that it depends; there are no factors that make either the conventional or the sumo deadlift inherently easier or harder, better or worse.  It’s more a matter of individual strengths and weaknesses…both lifts can and will do your ENTIRE body good! We believe in variety and suggest using both deadlift variations to work different muscle fibers…conventional deadlifts working more the back and hamstrings/sumo being more glutes and quads.

We have a 12 minute metcon/chipper style workout today with three simple movements…some double unders, sumo deadlift high pulls, and pull ups. A classic push/pull crossfit style wod that will leave you feeling like you CRUSHED Monday upon completion. We look forward to starting another week off with you!

Box brief:

2 YEAR ANNIVERSARY PARTY: March 1 630pm at Variant!

The Open is coming! Open workouts will take place every Friday starting in this week! Join us Thursday nights at the Standard in Roswell for opening viewing announcements.

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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