Friday, May 25th 2018

WOD “Heavy Betty”

20 Goblet Lunge (70/53)
20/15 Cal Ski
20 KBS
20 Min AMRAP

WOD Brief

Heavy day.. lots of weight.. tough positions you gotta fight in .. and some solid core work with tough kettle bells. Perfect before a holiday weekend.

Why kettle bells – easy – it requires you to be in a good position, helps stay in internal torque that barbells don’t allow, and by varying it up we gain strength and better fitness. The movements…

Lunges should have the KB in a front rack, keep the elbows away from the knees. Really aim for keeping the shin vertical on the front foot if possible. No need for super extension, stay stacked.

KB Swings – think about your breath. grip should be fine in the beginning, so just find a flow and just keep going.

GHD – should be a full set, abmats are a nice scale.

We go for 20 minutes so you’ll get multiple rounds and we’ll have a nice rounded week (lunges are key today)

Murph is SATURDAY!

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!

NBK is closed Saturday and Sunday (join us for Murph)

Memorial Day we will have open gym 8-10am for those looking to get in some training

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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