November 14th, 2017

WOD – “Tiger Balm”

Run 3 Laps around NBK

30 KBS (53/35) (70/53)

30 Box Jump (20’) (24”)

5 rounds for time

WOD Brief

Volume is on deck today with this higher rep WOD. Aim for unbroken KB and be steady on the box jumps (lower box height means we can improve our movements and shapes with better landings). As we teach in our kids class, treat the floor as lava if you can – rest on top and rebound on bottom. If your ankles need care, step down due to the higher reps. RX+ should be near unbroken for all KB.

If you can’t run today, substitute a 500m row. Wall balls are a nice swap for the box jumps.

 Box Brief
Thursday we are having our Potlock Friends-Giving event at 6:30pm, no 7pm class
Starting Monday, our 7pm class will move to 6:30pm!
Member surveys were emailed Sunday and are posted on Facebook, new hours starting next week for our late evening class are part of the details
Thanksgiving week hours are reduced Wed, Thur, Fri, and Saturday. Please keep an eye out for the schedule. Thursday morning will be a big WOD.
Practice reserving your spot in class, ask a coach. Videos are posted. 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


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