Bulgarian Squats 5×8 / per leg

Side Squats 5×8 (total)



10 Burpees (RX+ To target)

10 Thrusters (75/55) (RX+ 95/75)

10 Dips (RX+ Ring Dips) (scale to Push-ups)


All about those glutes and posterior chain development! Lateral training is often forgotten with most weightlifters, powerlifters, and crossfitter, as the majority of the movements (squats, deadlifts, snatches, cleans, box jumps, etc.) occur in the sagittal plane…so we forget to strengthen the supporting muscles and as a result lose strength potential! Have fun with this, learn something new and be mindful with moderate-light weights.

The workout is not for the faint of heart! 20 minutes of oomph! Burpees, into quick and light thrusters, rounded up by dips for all the hump day gainz! 20 minutes is a long time, find a hard effort pace and stick with it through the duration of today’s session.

Box brief:

Allsouth Iron Born on Saturday 03.16-no classes, come out and support!

Open workouts will take place every Friday during classes for the next four weeks and again on Saturday mornings at 10am!

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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