October 8, 2018



3 Position Squat Clean


1 minute for Max Reps

Box Jump (24/20)

Hang Power clean (115/75)

Cal row

Push jerk (115/75)


Rest 1 min

X3 rounds

WOD Brief

Today we are going to work on our clean positions via a 3 position squat clean. This is a great lift that reinforces proper position in the pull, test grip strength, and helps us better cycle the barbell. Let’s work up to a heavy set and see how fast we can get under that bar!

The WOD is a FGB style workout with 5 one minutemax effort stations followed by 1 minute rest at the end of each round. Minimize transitions, maximize work and let’s see how consistent we can stay throughout the workout. This is a true test of mental and physical strength.

Fun fact: fgb/fight gone bad style was designed to simulate the time domain of a mixed martial arts bout of five minutes of work followed by one minute of rest.

Box Brief

Scarecrow creation party tonight! Come hang out around 6pm at NBK and we will build it at the gym and drop it off downtown following.

Rwanda Relay Shirts are in – pick up your shirt, you can pay at pick-up or we’ll run your card on file.

Able to donate and help build a hospital??  Please donate to help us build a hospital in Rwanda – here is the link

Rwanda Relay: October 19th

Friday night Halloween Lights: October 26th

Check in challenge, check in to class and whoever checks in the most will win awesome swag, gift cards and more!

Videos and media being posted, but we are helping a charity building a hospital in Rwanda. We are opening in December and will serve an area of hard working folks where the closest hospital is 20+ miles away. More to follow – fundraiser, charity competition, fun challenges, and more!

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/Sarah. We’ll crosspost it with you.

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