Tuesday, December 5th 2017

WOD – “Sleigh Ride”

2 Bar Muscle ups (RX+ 1 Peg board ascent )
4 KBS (70/53)
8 cal ski
10 rounds for time

WOD Brief

A good day to build our density around some advanced gymnastics movements. If you have bar muscle-ups, take the time to tie singles into doubles here. If you are proficient, consider the peg board!

Kettlebells are heavy and short, the ski can be a pretty swift 95% effort sprint. (Guys think :30 ladies, maybe :50 on the SKI). This one will be fun and be nice spicy piece for our Tuesday.

If gymnastics are challenging you, Saturday we are hosting an excellent gymnastics clinic with PowerMonkey. Slots are still open, so if you have the time – register today! Coach Jimmy has trained over a 100 hours with this team, and you’ll recognize some of the progressions and methods Saturday.

 Box Brief
WINNER of our Coach Contest will be revealed next week.
Abbey is our WINNER of this week’s Class Reservation Competition and has earned 1 free bag of ProCarb. 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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