Wednesday, May 16th 2018

Thursday, join us for Alive at 5. We are planning a relay / scavenger WOD, if the weather holds

Strength

Back squat

WOD “Wacky Wall Ball Wednesday”

6 Rounds for time
20 Wall balls (20/14)
200m run
20 Burpees

WOD Brief

We are officially counting down to Murph on the River. NBK will be running Murph all morning on Saturday May 26th. You can perform it RX, Scaled, or any adjustments to fit your current abilities. Last year we had a lot of fun with folks bringing food and games. We have been including strength and volume over these past few months (running, vertical pulling, and pressing) to help you have the best day – remember the goal is to honor the man, not hurt ourselves by going beyond our capabilities.

MURPH Homework: Lots of air squats .. and zero pull-up / push ups today please. Run a little more if you are so inclined. Tomorrow we will be working on pull ups and HSPU, so save those shoulders

The WOD begins with a manageable set of wall balls and then a FAST run. This should be a good pace on the run, straight into burpees. Please use the two foot back and forward method, jump, and clap overhead. Still fast, but lets really work on betting full positions. The wall balls will be tough as rounds accumulate, but aim for big sets.

Unlike yesterday where we were going for max reps with planned rest, today we recover on the run. Seriously. The run will allow our big muscles to consume the waste created during the wall balls. Use those big muscles and you’ll begin to notice overtime the arms & shoulders feeling better.

Box Brief

Register today for free on our Facebook event page! T-shirts may be preordered online before May 21st 9am EST.

Alive at 5 Tomorrow NIGHT!!  Class schedules will be adjusted again, weather permitting

High School Athletic Program has officially launched! Excited to be the headquarters for one of the leading athletic program in the State. Plus how fun will it be for us to train alongside these athletes!

Highlight videos and training videos – we have been sharing them, if you have any fun ones you capture – please tag @CrossFitNBK and or send to Jimmy. We’ll crosspost it with you.

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