Monday December 4th, 2017

NBK Advent Calendar, Day 1

WOD – “Fight Gone Bad”

3 rounds
1 minute work at each station
Wall Ball (20/14)
SDLHP (75/55)
Box Jump (20”)
Push Press (75/55)
Row (cals)
Rest 1 minute

WOD Brief

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Classic high intensity. Attack every movement, some you may excel at and others we are building upon. Max out each movement for reps. The design of the programming allows for you to recover enough to go again. Given there is no transition time – RUN to your station.

 Box Brief
Thank you to everyone who joined in for the  Sunday Yoga at our neighbor’s Yoga Studio. Designed just for NBK Athletes
WINNER of our Coach Contest will be revealed next week.
WINNER of this week’s Class Reservation Competition will be revealed Monday morning. Keep up the great work!


December 9th – Gymnastics Clinic by Power Monkey team and CrossFit Games Athlete (register online); NBK is closed to all other training
NBK Holiday December Party – Beautiful Dinner and Social Event – FESTIVE Attire, Dec 17th

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