Overhead Squats: Every 90 seconds for 9 sets-building to a working 1rm.


“Double 6’s”


Power Clean (95/75)(+ 125/95)


-Rest 3 min-


Power Clean (125/85) (+155/125)



After the last few weeks of heavy fronts squats, we are putting the combination of the overhead stability and squat work to the test. Taking nine sets to find a working one rep max or a heavy single for the day, stay tight, USE the lats and push UP on the bar with all of your might.

Following this we have a fiery burner with power cleans a thrusters. Go hard…150% effort, rest and repeat! If you don’t feel the burn after then you held back, come ready to chase the heat today, team.

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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