Thanksgiving Day, 2017


Today is a day we give thanks

We will honor a soldier today as we train to improve our lives. Today is a day for kindness, gratefulness, and being together.  Train hard, be grateful and have a wonderful holiday.

– Love, NBK


Clean and jerk, 30 reps (135)
Run 1 mile (sub 100/70 AAB Cals)
10 Rope climb
Run 1 mile (sub 100/70 AAB Cals)
100 Burpees

WOD Brief

Clean and jerks should be done aggressively, similar to Grace at maybe 90% intensity, and then it is off to the races. The run course is down Oxbo Trail along the beautiful river and back. Do it for Glen, your family, your health, and each other.

 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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