Fall Social n’ Halloween Celebration Day!



              Handstand Walking and Handstand Push Up Progressions/Practice 




8 Power Clean (135/95)

13 cal bike erg

-Rest 5-


5m HSW

8 Power Clean (135/95)

13 cal assault bike 

WOD Brief:

After an abundance of strength work this week, today we get gymnasty and inverted. Handstands, handstand walking, and handstand push ups are high level skills that require ample practice, so today we will take time doing just that. Just like swimming or riding a bike, freestanding handstands and the handstand walk are skills accessible to almost everyone, as they do not require any extraordinary amount of strength or equipment. They are feats which must be learned from scratch, with patience and persistence, and which will challenge your limits and expand your collection of athletic skills. In other words, they will offer you the satisfaction of having taught your body something new and spectacular.

Following the skill work we have TWO ten minute amraps consisting of moderately heavy power cleans, assault bikes and a high level gymnastic skill. Training positions such as handstands under fatigue requires a whole different level of focus and bracing. Stay focused, have fun, and let’s get after it today team…Friday style! 

Box Brief:

Friday night Halloween Lights WOD n’ Celebration TONIGHT: 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 11a-1pm

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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