Wednesday, November 22nd 2017

Thanksgiving week schedule update

FUN TIME – engine and strength

Ski 100m AFAP
4 back squats AHAP
Rest 2 min

WOD – “Turkey legs”

15/10 Ski cal
15 GHD
15 Goblet Squat (70/53) (RX+ Pistols 10 alternating)
5 rounds for time

WOD Brief

Fun time – those training remotely, please take a few minutes to find a heavy back squat. You’ll increase weight, so you end at a max weight. The ski goes first, a sprint, and straight into the back squat.

The WOD is a fun combo. Lower reps than our last effort on the GHD means go for broke and get all 15 at once. Sub the pistols for goblet squat if able – counter weights allowed.

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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