Thursday, December 7, 2017

Keep posting and tagging @CrossfitNBK to win!

WOD – “Open 14.1”

30 DU
15 Power Snatch (75/55)

WOD Brief

Simple, quick, and all finished in 10 minutes. Lets push ourselves – NBK energy systems are strong (this is where going hard on the Assault bike carries over), and the weight is reasonable.

The weight while light is paired with a higher rep count per set. Don’t go to failure by your second round. Instead pick a rep to break at and follow a plan. Maybe go 9 and 6, or 6, 6, 3… make the best choice for you, but get it.

The doubleunders will get spicy so focus on keeping those elbows back and hands close to your midsection.

We’ll work on the Snatch prior to the WOD.

 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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