Wednesday, December 20th 2017


WOD – “The best 12 Days of Christmas you ever done seen”

3 Power Clean
4 Power snatch
5 Deadlift
6 cal ski
7 Wall Ball (20/14)
9 Burpee
10 Cal Row
11 Box Jumps (30/24)
12 Bar Muscle ups

Cash out:
3 Laps around NBK Sandbag Carry (bear hug) 80/60

WOD Brief

Today celebrate the Christmas season with the classic WOD following the melody of the song, 12 days of Christmas. Proceed through the reps in same manner as the song. We have customized it to flow logically and highlight your skills development across 2017. One barbell per athlete, 115/75 RX and 155/105 Rx+.

For the HSPU, let’s scale to HRPU today or max out at 2 ab mats. No science here – just a big body of work. Move quickly through the movements to reduce transition time. Be diligent on each movement, but do make it a race at each station. See if you can best your prior time, technique, and power each round. This will help you get better and accomplish our fitness goals.

 Box Brief
NBK Holiday party was amazing on Sunday night – wonderful fun, laughter, and food. Thanks to everyone who contributed. Everyone was so generous with the food and since we had so much we donated to rest to the local police department and to the women’s shelter here in Roswell. Thanks to Abby and Nina for making this happen!
WINNER of our Coach Contest will be revealed this week.
Cathy is our winner for last week’s Class Reservation Competition and her choice of 10 Performance PME, RPM, and a creatine – next week we’ll have 2 winners and you won’t want to miss it!
Schedule updates: Dec 23rd Open Gym 8-10am, Dec 24th Classes 8am & 9am, Closed Dec 25th, Dec 26th 8-11am Open gym w/ WOD


Updated holiday hours the week of Christmas and New Years

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