Monday, January 8th 2018



22 Pull ups
22 Deadlifts (185/125)
22 Burpee Box Jump overs (24/20)
Rest 4 min

AMRAP 9 (repeat)

WOD Brief

Happy National College Football Championship Game Day and GABZ BIRTHDAY!! We have a toasty program this week – we will test our high intensity with a moderate bar today, improve our engines tomorrow, and then the rest of the week will escalate in time domains and work. Please eat, mobolize, and follow each day’s recommended adjustments to hit the stimulus (fancy way of saying getting the intended biological health improvements).

Today we need to go hard, recover, and then hit the same body of work again. Go big sets on the first round, and then begin breaking your sets in the first AMRAP. Use the rest to release the forearms and move into the 2nd AMRAP with a plan using short sets with short rest.

Scale reps and weight to elements that allow you to maintain a moderate to high intensity without accumulating a lot of eccentric loading.

 Box Brief
BARBELL Clinic on Saturday 9-11am (free to current NBK members or $30 for guests) The focus will be the JERK. Come ready to learn and improve
Sunday – DexaBody is coming and open gym hosted by Andy is 9-11am Please register online to reserve a spot
WZA NBK Teams are traveling Thursday and competing Friday-Sunday in Miami, updates will be shared via NBK instagram and on Facebook page as we are able – thank you for your support during this exciting weekend for our community!
Sponsor program – any new members’s you bring, 2nd month is 50% off for both of you! (As a Sponsor, you’ll work with the new member, train, and help them become better each day)
Nutrition Program is launching with RMR scan at NBK. It is free and will be very focused on results; all skill levels, but only NBK members at this time.

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