Thursday, February 22nd 2018

WOD – “Sled Dog” 

Ski 20/15 cals
Sled Push 200’
Assault 20/15 cals
5 rounds
Rest 3 min after each round

WOD Brief

Straight up sprint, rest, and repeat. Go hard every round, aim for getting better every round .. if you have a down round, let it go, and hit it again. The sled push is down the side of the building and back – move quick in that transition, stay in your lane, and be sure the sleds are ready for the next athlete. Assault calories for the Echo are 17/12 if you choose that as your chariot.

This is a very important workout for those who like long slow distance workouts, as they are most challenged in expressing power output in these time domains. If you aren’t on the ground fighting for oxygen after each round – go harder. If you have the ability to go max out, this is gonna be a day you shine.

Let’s find the edges of OK and go swiftly in the transitions.

Eat your carbs .. your body deserves them……

Tonight we’ll be watching the CrossFit Open announcement at The Standard. Join us for some or all of the event – pizza and all varieties of food! See you there around 7:45pm.

 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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