Tuesday, May 22nd 2018

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


Front Squat

WOD “Event 6, CrossFit Regionals 2018”

4 Rope Climbs
16 Thrusters 125/85 155/105
3 Rope Climbs
12 Thrusters
2 Rope CLimbs
8 Thrusters

WOD Brief

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.

Front squats – lets get strong today. Continuing our strength progressions and looking forward to seeing some nice lifts. Focus on tight form and driving out of the bottom.

Today we begin with 4 rope climbs – go legless if you are feeling spicy.

The thrusters should be heavy, but manageable sets. Break them up a little, but closer to 4-6s in the beginning.

As you move through the work you’ll get slightly more fatigued, and that is OK. Continue to break up into manageable sets and begin to push the pace – as the reps decrease we can find faster places to move.

Fun to watch these athletes complete this workout this past weekend, and the Central Region is this weekend in Nashville.


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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