3×12+12 Single Arm Shoulder Press



Deadlift (185/125rx) (205/145RX+)

Pull-up (RX+ C2B)


The strength portion today is a strongfit movement, we are focused on slowly lowering the barbell / dumbbell from overhead into the correct position to engage and work our Lat. This can be done seated or standing. Cues are below:

  • Keep shoulders level
  • Using one arm raise the barbell / DB up to a locked out position
  • Keep bar / db PARALLEL to your shoulders
  • Now lower steadily and controlled (4-6 secs) down
  • Elbow will be behind and down
  • When you reach the bottom, confirm your shoulders are level
  • Return weight to top and repeat

The metcon today is an intense one, come out hard push the level of discomfort and get after it. A descending ladder of deadlifts and pull ups, stay strong…it’s only 60 reps 😉

Box brief:

May 4&5- Rowing on the water!

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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