Bulgarian Squats 5×10 / per leg

Side to Side Squats 4×10 (total)

Nordic Hamstring Curl 5×8


In teams of two:

25 Syncho Wall Balls(20/14)(30/20+)

15 Synchro Burpees to target

20 Synchro KB Walking Lunges (50/35)(holding two kettlebells farmer carry style)

50 Cals Assault Bike(split)

Rest 3 mins…repeat, and repeat again

(AAB Cal reduce by 10 each round, so 50, 40, 30.. ladies cals 42, 32, 22)


Glutes, hammies, quads, all the little muscles that we forget about but are crying out for help! Well today we are listening to their cries and working on isolation exercises to progressively build leg strength overall. Superset w/ 10 total side to side squats (holding upright, freestanding, or with weight as able) and then round out the trifecta with the nordic hamstring curl.

After firing our legs up via some ferocious strength work, we are going to make sure the burn is REAL in a fun synchro/sprint metcon today. All exercises are done synchronized with your partner with the exception of the assault bike…where that will be an all out SPRINT! Plenty of rest between rounds in order to approach every round as a 110% effort 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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