Tuesday October 23, 2018


Rope Climb and Odd Object Work 

Metcon(2 parts):

3 Rounds for Quality:

100’ Farmers Carry

3 rope climbs

Rest until recovered-

5 Rounds for Time

Run 400m

100’ Sandbag Carry (150/100)

15 TTB

5 rounds for time

WOD Brief:

Yesterday was fun, we put our legs through some heavy squats and rode that gainz train throughout the entirety of the workout…we loved seeing all the 500m row pr’s and insane amount of thrusters completed! Today, we work on odd object carries to train core strength, positioning and to embrace functional fitness at it’s finest. Carries are an extremely simple exercise, but also one of the most beneficial. Simply picking up a heavy object and walking for a set distance leads to huge increases in overall strength. The back, shoulders, core, and grip can see massive improvements!

We have a two part WOD, first being for quality in which we will do some heavy farmers carry work and rope climbs, second being for time with running, heavy sandbag carries and toes to bar (hellooo grip strength!)

Box Brief

4 days away! Friday night Halloween Lights WOD n’ Celebration: October 26th

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

Starry Night! A great event for a great cause sign up here: NBK Starry Night

NBK gets back on the water with the Atlanta Rowing Club! November 10, 17, 18 from 11-1

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

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 cross-post it with you.

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