Monday, November 20th 2017

Thanksgiving week schedule update

WOD – “Shake and Bake”

200’ prowler
12 Burpee Box Jump 20”
9 Thrusters (115/75)
8 Rounds
for total time

WOD Brief

Empty prowler means speed – go hard and get it done. Full length of the building and back. Your mind will want to quit before your legs, so stay tucked down with ears between biceps and keep pressing on. The burpee box jumps are more dynamic than simple box jumps and will keep our heart rate high.

Heavy thrusters – nothing more to say. Go unbroken when you can to limit the cleans off the ground. A set of 5 and 4 will treat you well here.

There will be time lost in transition, so jog to each movement and just stay dialed in. This is not a short and quick effort, but we are well rested from a rest day, so get at it.

This week we have a short schedule, so Monday – Wednesday we will be really pushing ourselves – mixing in more compound movements and serious aerobic capacity vs. spreading it across the week. Take time on crossover everyday, roll out and do extra ROMWOD at the end of the day.

 Box Brief
New hours for latest class, now starts at 6:30pm instead of 7pm Monday-Thursday
Thanksgiving week schedule, Mon & Tues, regular; Wednesday 5am, 8am, noon, 4:30, and 5:30 barbell; Thursday 8am & 9am with big WOD; Friday & Saturday Open gym 9-11am with a suggested WOD each day for athletes that choose. Sunday closed. Enjoy your family and wishing all safe travels!
Class reservations are requested, super easy – ask any Coach for help.


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, Dec 17th

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