STRENGTH: Thrusters: 6×3-asending in weight to a heavy triple for the day


5 rounds for time of:

  • 21 back squats(135/95)
  • 1 legless rope climb(15 ft.)


Oh the infamous thruster! The thruster is an incredible, dynamic movement that challenges the entire body to move in a coordinated effort to promote force with the legs, core, and upper body…hints why it can suck so hard. Thruster weight increases, so will all your other lifts and leg endurance. Today we are training them for load versus reps, a different ball game and one that should not be taken lightly.

The met-con today is A LOT of work, and scaling is more than appropriate and welcomed here. 5 rounds of combined of a leg driven movement then an all-upper body pulling session. The aim here is to tax both ends and leave you feeling like a hulk. Go hard, pick appropriate scales and see what you can achieve today.

Box brief:

No 6:15am Classes on Thursdays.

April 27& 28- 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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