Tuesday, February 20th 2018



Back Squats and Bear Hugs

WOD – “Sasquat” 

400m Run
10 Back Squats (225/155)
3 rounds for time

WOD Brief

We will superset our squats with midline strength. Focus on deep breathing – ideally nasal breath in / out .. fail to nasal in and mouth. Activate those internal obliques and maintain beautiful form. Focus on how you do these movements before worrying about the load, because if you do them well you’ll develop and correct all your imbalances properly.

The WOD is a short and heavy effort. The run and GHD are meant to be done at max speed. Use the TrueForm Runner if you wish to become a better runner and athlete. It’ll be slightly harder yes, but it’ll deliver the results. If you run outside, please complete 3 laps around our building every round. GHDs can be substituted if range of motion is an issue.

The squats are from the rack and should be wicked heavy. Perhaps 80% of your 1RM if you are scaling it down. Ideally the first set is unbroken, and then 5s thereafter. The run + GHD are designed to get our lungs and blood pumping .. so when you get under the bar don’t hold your breath! Breath in strongly through your nose (on way down) and release smoothly on way up. If you choose to hold your breath – there is NO need to have full lungs and ready to pop feelings 🙂 Tension is what you are seeking – maximum tension.

The strength efforts with the sandbag are designed to transfer to this WOD. Do the work as prescribed with the proper adjustments, and you’ll see amazing results.

 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 – Prizes include membership $$, restaurant gift cards, and more!
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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