Tuesday, November 7th 2017

Congrats on the race Stacey and Karen

WOD – “Gordian Knot”

Cal Row
For time

WOD Brief

Today we tackle a simple couplet that allows us to hit these movements fast and aggressive. Toes to bars will accumulate and efficiency here will be key. On the rower, start with a 1/2 1/2 3/4 Full stroke pattern to get the flywheel moving at maximum velocity with least amount of effort. This is developing our ability to move swiftly with low loads, go harder and faster than usual – the finish with only 10 of each will be an all out sprint.

We have set up a midline and strongman effort after the WOD, that work should be done for quality with swiftness in mind. Do better, not more.

 Box Brief
Learning how to reserve your class will begin this week. We will post videos on the simple instruction. This will allow us to ensure we have the right amount of coaches for every class and ensure NBK is serving you in the best manner possible.


Friends-Giving November 16th – invite posted in community page
December 9th – Gymnastics Clinic by Power Monkey team and CrossFit Games Athlete (register online)
Holiday December Party – Beautiful Dinner and Social Event, to be announced


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