Tuesday, January 9th 2018

Engine Day WOD 

30 second Assault bike (GOAL is 20/15 cals)
2:30 row at 2k pace
X5 rounds
Rest 2 min between sets
(for max cals and further possible Row)

WOD Brief

An often missed aspect of fitness, today’s engine day has a potent benefit. It serves 3 purposes – it exposes a weakness if it exists. It help us get better, and finally it gives us individually feedback.
The trueforms are the substitute for those looking to improve their run! Assault bike should be lactic. Pace should be a hard effort that is sustainable for no longer than :60

Row will be between 1k-2k pace

 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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