Wednesday, November 8th 2017


WOD – “Slippery Slope”

4 rounds for time
12 push press 115/75
15 box jump
Rest 3 min

4 round for time
15/10 cal ski
30 DU
2 different times are score

WOD Brief

Our strength includes a nice complex of push press and shoulder to overhead. The goal is to get HEAVY across the five programmed sets. Approach each element of our programming (warmup, skills, and WOD) and you’ll accomplish the best results, for you. These are nice little burners to get the heart moving. Scale weight and movements to achieve the stimulus.

 Box Brief
Practice reserving your spot in class, ask a coach. 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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