Wednesday, June 6th 2018


Front Squat

WOD “Gypsy Fire”

15 min AMRAP
15 Front Rack Lunge
200m run
15 wall ball(20/14)
200m run

WOD Brief

Front Squat will work to a heavy single today. Attention and focus on great locked in positions (upper back secured), nice planes of movement, and steady build up of reps.

The WOD includes a front rack lunge – athletes will take bar from the ground and complete 15 alternating in place lunges (lunge forward or back). Scale to a KB if needed.

We will then run 200m, it is beautiful this time of year, but so are those trueforms 😉

Wall balls goal would be unbroken.

Then we run again.

The weight on the lunge will be heavy enough to dig, and the run is short enough to be done a bit faster than usual 400m pace. Wall balls, aim to keep the ball and your hands by your eyes – this will keep you in a nice position and save you from having to bicep curl the ball for every rep.

Box Brief

Coffee and Chat with Jimmy to share training, mindset, and just NBK excitement invite is going out. Excited to get these small fun sessions with you our members. Keep an eye out!

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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