Monday, May 21st 2018

MURPH is Saturday, See you there – no open gym Sat or Sunday, Memorial Day holiday hours


Power Snatch

WOD “Event 4, CrossFit Regionals 2018”

2 Rounds of

10 Snatches (135/95) (175/125)
12 Burpees

Then 2 rounds of

10 Snatches (95/65) (115/75)
12 Burpees

Time Cap: 9 minutes

WOD Brief

We had a fun weekend cheering on the athletes in the regional events and over the next few weeks WE will be enjoying these workouts too. They will be tailored into our training cycle and are fully scaled to be effective to our purpose – healthy, fit, and strong.

If you are joining us on MURPH by the River Saturday, please take Friday as a full rest day to give you your best experience.

Today we hit Power Snatches – again, as we did last week, aim for just above parallel in these Power Snatches. This will help you long term. If you find yourself pressing the snatch at the top (bent elbows), lower the weight and try and hit it again – doing so will help you get bigger snatch weights, promise.

The WOD is the Regionals event 4. This one begins with a heavy bar and ends with a lighter bar. The first bar you should be able to get a couple reps, but singles are definitely likely and a good plan. The second bar ideally are at least triples or better on the sets. Burpees are OVER the bar, two feet back; two forward and jump.

Scale the weight and movement as you need. Have fun and let’s begin this week big!


Box Brief

MURPH is Saturday – register today for free on our Facebook event page so we can be sure we have all the right equipment for you. Last minutes are fine!

Memorial Day will be a limited class schedule

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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