Friday, February 16th 2018


Heavy Thruster

WOD – “COE” 

10 rounds for time
10 Thrusters (95/65)
10 Ring Push ups

WOD Brief

Strength we will build up and find a heavy thruster. Thruster are taken from the ground and a good rep is one where the athlete squats below parallel with bar in the front rack and finishes in a smooth pressing movement with bar overhead in a locked out position, where the bar is above the athletes head. No jerk of any style is permitted.

COE is a hero workout we intentionally placed in our training to test our mental grit and build density around these two pressing movements across both planes of movement.

The reps and weight are within most athletes capacity to go unbroken. This will be a challenge as the rounds accumulate. Attack the bar if you do break it up. Rings will be set on the ground and at hip height (to be done with athletes feet on a box in a tight plank position).

 Box Brief

BINGO – fill a row win and get a ticket for prizes drawn at end of the month!! Grab a sheet at the desk.
NBK Anniversary Celebration is March 3rd at NBK. Save it on your calendar and let’s have a fantastic day together.
The CrossFit OPEN is approaching, NBK will host 2 events and you are invited!
  • 18.1 Saturday February 24th 5:30pm – 8pm (Drinks, fun, and we’ll do the workout together!)
  • 18.3 Friday March 9th time 5:30-8pm

Nutrition Program is ongoing at this time – if you are interested in leaning out, this is your program. Free weeks are still remaining to get you started, no commitment.

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