Bench Press: 6×4 rest as needed between sets for near full recovery


500M Ski

directly into…

21-15-9 Reps of:

DB Snatches(50/35)+GHDS

-rest 3-

500m Max Effort Row


Bench pressin’ Tuesday is back, beach season is coming so bring on the gainz! Six sets of four, building to a heavy set while staying safe.

The metcon today is designed to be a burner, so intensity up, heart rate up and go! No pacing, no clock watching, just be warmed up and prepared to come out of the gate on fire. Can you hang on? Let’s go Tuesday!

Box brief:

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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