We will increase weight as possible for each lift. Let’s start around 70%, this should get heavy by the 3rd round of each lift. AMRAP 3 minutes: Back Squats Rest 1 minute, increase weight, then: AMRAP 3 minutes: Back Squats Rest 1 minute, increase weight, then: AMRAP 3 minutes Back Squats rest 3 minutes AMRAP...Read More

Happy Halloween! Don’t be Scared! “Monster Mash” For time: 800 Meter run 50 Pull-ups 50 Power Cleans, 115/80 50 Push Ups 50 Front Squats, 115/80 50 Push Press, 115/80 800 Meter run 30 minute time capRead More

Skill Development: HSPU EMOM x 12 minutes: 5 HSPU (Let’s work where you need work. If strength work is needed, strict HSPU on wall, box or piked. If you’re trying to get your kip down, then we will work there.) Then: For Time: 15-12-9 Calorie Row Power Snatch (95/65) directly into… 15-12-9 Calorie Row Clean...Read More

AMRAP 30: 500 Meter Row 400 Meter Run 3 Rounds of “Cindy” 1 Round of “Cindy”: 5 Pull-ups, 10 Push-ups, 15 Air Squats  Read More

4 Rounds: 21 Deadlifts (135/95) 15 Box Jump Overs (24/20) 9 Push Jerks (135/95)Read More

Press Work to a heavy 2 rep set. then: AMRAP 18 minutes: After each round, increase your reps by 3. 3 Wall Balls (20/14) 3 Kettlebell Swings (53/35) 3 Calorie Row Next round is 6’s, then 9’s, etc…    Read More

Squat Clean Build to Heavy Single followed by… 2 Rounds: 400 Meter Run 21/15 Calorie Row 12 Squat Cleans (115/80)Read More

AMRAP 4: 27/20 Calorie Row 27 Burpees 27 Chest to Bar Pull-ups rest 4 minutes AMRAP 4: 21/15 Calorie Row 21 Burpees 21 Toes to Bar rest 4 minutes AMRAP 4: 15/10 Calorie Row 15 Burpees 15 Pull-upsRead More

You get to choose! “Isabel” 30 Power Snatches (135/95) or “Grace” 30 Clean-and-Jerks (135/95 lb)Read More

CrossFit NBS’ Jennifer Allen, Nicolle Ipock, Sharon Rees and Kendra Robson will be representing NBS at DeSoto CrossFit today in the CrossFitters for Kids fundraiser, and I will be competing on Sunday with 3 awesome ladies from Olive Branch CrossFit.  Check out the workouts here: http://www.thegaragegames.com/events/crossfitters-for-kids-2017/ Stop by and lend some support! Class will be...Read More