Alive in Roswell Evening – Thursday, May 17th 2018

Thursday, join us for Alive at 5. We are planning a relay / scavenger WOD, if the weather holds

Strength & Skill

Vertical Pulling & Deadlifts

WOD “NBK Benchmark: Canton”

5 min AMRAP
6 Pull ups (C2B)
3 Deadlifts (275/185) (335/225)
Rest 3 min

WOD Brief

This evening is Alive in Roswell, we will be out by City Hall (weather permitting) and running scavenger hunts around Canton Street via Instagram and Snapchat.

We will work vertical pulling (please pick one type of movement – pegboard, c2b, pullups, ring pull-ups, etc..) and pair with deadlifts. Use each minute to improve the movement and assess your positions.

The WOD is 2 5 minute sprints that begins with body weight movements and then includes a very heavy deadlift. Scale the weight to one that is challenging but you could do three singles in 25 seconds max.

We have a 3 minute rest before the second round – use that to adjust weights, mats, and reset.

During WOD Prep take the time to prepare your shoulders and wrists in these movements. Rotations are ideal here. No wrist wraps, but grips are advised for the pull-ups!

See you tonight!


Box Brief

Register today for free on our Facebook event page! T-shirts may be preordered online before May 21st 9am EST.

Alive at 5 tonight!!  Class schedules will be adjusted again, weather permitting

High School Athletic Program has officially launched! Excited to be the headquarters for one of the leading athletic program in the State. Plus how fun will it be for us to train alongside these athletes!

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. We’ll crosspost it with you.

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