Friday, November 10th 2017

WOD – “The Duke”

10 Power Clean (115/75)

15/10 cal Row

10 Power Snatch (115/75)

15/10 cal Ski


WOD Brief

A great way to finish the week out. Focus on clean and explosive movements. the powers (clean & snatch) are meant to be speedy, and the pre-WOD skill work will help pre-activate this movement pattern.

The weight is challenging, but should be something you can handle. Have fun and let’s bring home this great week of training together!

 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 – RSVP & share your cooking talents!
December 3rd – NBK Yoga class at LiveURYoga studio, sign-up online! 50% off savings. Focus is on CrossFit athlete problem areas

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


Leave a Reply

Your email address will not be published. Required fields are marked *