Don’t forget, there is no class today! It is a beautiful day to head to Shelby Farms or the Greenline for a 5K Run!! Note your time and post to comments below…. we will do another one in May! Also, Shelby Farms is having their healthy Memphis Festival this Saturday from 10am-5pm. NBS will be present...Read More

There are no classes today. If you obtained a day pass from me here is the workout of the day. Back Squat Add 10# to your 1RM, take 90% of that number and complete the following sets: 5@65%, 5@75%, 5+@85% then: 5 Rounds of 500 Meter row 1:1 work/rest ratio Focus on proper body positioning...Read More

There are 2 class times today, 5 am and noon. Please make it to those if you can, otherwise, if you obtained a day pass to the gym from me, here is your workout. Every 3 minutes, for 15 minutes (5 sets): Dumbbell Bench Press x 4-6 reps This should be a very challenging weight....Read More

Don’t forget, there is a schedule change for the remainder of the week! All classes will be as normal through Wednesday evening. Thursday morning we will have a 5a.m. and a noon, no evening classes. Friday, no classes. I will give you a day pass if you’d like to come in and workout! No Saturday class....Read More

EMOM for 10 min, 2 Turkish Get ups (1/arm) then: Not for time: Toes to Bar x 8 Hang Power Snatch x 8 Single Arm DB Rows x 8/arm (3 second pause at top) 5 rounds Here’s some efficiency tips for K2E & T2B.  A little different from how we’ve practiced recently. Another tool in...Read More

Press – Add 5# to your 1RM, take 90%, complete the following sets: 5@65%, 5@75%, 5+@85% In 20 minutes, complete as much work as possible: 800 Meter Run 30 burpees 30 KB Swings (53/35) 30 Box Jumps (24/20”) 30 KB Swings 30 burpees 800 meter runRead More

Bring a friend or foe, come workout! You know you’re only sitting on your butt at 9:30 this morning! Death by Kettlebell Swings With a continuously running clock perform 1 Kettlebell Swings (53#/35#) the first minute, 2 Kettlebell Swings the second minute, 3 the third minute, and so on, continuing to add 1 each minute...Read More

CrossFit Open Wod 17.5 10 rounds for time of: 9 thrusters, 95/65 lb. 35 double-unders   Scaled Division 10 rounds for time of: 9 thrusters, 65/45 lb. 35 single-undersRead More

Handstand Push Up work: then: 10-9-8-7-6-5-4-3-2-1 Pull Ups alternating with: 1-2-3-4-5-6-7-8-9-10 Push Ups or HSPU if you can do them.Read More

DL take 90% of your 1RM, complete the following sets: 5@75%, 3@85%, 1+@95% then: Bulgarian Split Squats x 12 Good Mornings x 12 Weighted Box Step Ups x 12 AMRAP 12 minutes Use a barbell, 45 for males, 35 for females. Back Rack loaded.Read More