Friday, December 8th 2017

No PARTYWOD Saturday due to Powermonkey Clinic

WOD – “White out”


20/15 cal assault
20 1 arm kb cleans (53/35) (10/arm)
20 Burpees

WOD Brief

After a week of sprints and some overload weight on Wednesday, we are targeting our endurance strength here. The intent here is to move at your speed. Stronger athletes will move faster and everyone will have quick movements here. Find yours and move swiftly where you can, stick to good form, and lets get a serious amount of rounds here.

Given the chance for snow, we thought ‘white out’ would be a nice nod to the hopeful blanket of snow.

The KB cleans are to be completed in the swing and not directly off the ground. Push your hands in to the KB (see pic) and this will help you avoid any bruises. If you are hitting your wrists – check your grip (thumbs out, loose), be sure you are achieving a false grip, and finally receive the KB. Here is a quick video that breaks it down nicely.

 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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