Front Squats 6×5-rest as needed between sets for near full recovery


On a running clock, complete the following, noting each individual time per chipper

  1. 4 min time cap: 800m Run for Time
  2. 4 min time cap:50 Wall Balls(30/20rx)(20/14 scaled)
  3. 4 min time cap: 25 Clean and Jerks (115/85rx)(85/55scaled)


Front squatting today! Heavy is the name of the game for today. Let’s try and build weight from last week and stay strong through all SIX sets. Rest properly to hit your next set strong!

The metcon is simple today, you have four minutes to get through each “chipper” the faster you are the more rest you are rewarded. 50 wall balls after heavy front squats may be…interesting, so we are hitting it off with an 800m run to ensure that the legs are TOASTY before getting into the rest of the work. Go hard, get it done, and come back tomorrow.

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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