Tuesday, November 21st, 2017

Thanksgiving week schedule update

WOD – “Gravy train”

15 DeadLift (185)
12 Pull up (RX: 5 Bar muscle ups , RX+ 1 Peg board ascent)
9 cal Assault

AMRAP 12

WOD Brief

A fun little triplet, scale the pull-ups to your capacity and let’s get a bit fitter today. The bike is meant to move very quickly, so get on and get off. Deadlifts at a manageable weight with a higher heart rate too. Brace the core, ideally no belt is required.

Rx and Rx+ only if appropriate. Crash mats out and required for all climbs. Ascent is counted if you reach the top and walk your way down. Jumping down is allowed only at the 3rd row from the bottom (any pegs left on board higher than 3rd row is a no rep)

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.

**SAVE THE DATES** 

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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