Wednesday, December 6th 2017


SKILL – Front Squats


WOD – “Sassy Pants”

8 Hang Squat clean (115/80)
8 Bar facing burpee
8 Front rack lunge

WOD Brief

Grit, consistency, pacing, and managing your mindset is the goal today.

Dial in a speed for each movement and mentally break this into three parts – the first part of the WOD pick a pace that is strong, but be quick to find sustainable pace in each movement. The middle section just keep punching along. Final third you’ll want to begin picking up the pace, so that the last minute you are at an all out push.

Weight you select should be manageable and unbroken. Take big steps forward on the burpees to conserve energy and avoid wasting a second per jump.

Let’s get it!

 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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