Wear your Halloween Best!



5 Turkish Get Ups(Per arm)

10 Kettle-bell walking lunges (per leg)


“Do it for the Candy”

4 Rounds for Time:

15 Deadlifts (185/135)

25 Cal Row

75 Double Unders

WOD Brief:

We start off the day pairing the Turkish get up(tgu) and some heavy lunges for strength and skill…the tgu isn’t something we get to train often, so we will spend some time on the movement’s technicalities. The Turkish Get-Up is traditionally done with a kettle-bell, but it can be done with dumbbells, sandbags, barbells, and even a fellow human…Legend has it that when old-time strongmen were asked to take on an apprentice, they would send the applicant away, telling him not to return until he could perform one Turkish get-up using a 100-pound weight. It is also believed that ancient wrestlers in Turkey invented the get-up to prepare for their grueling competitions. History also reports that Russian soldiers used kettle-bells to prepare for war. It made them strong and provided them with the endurance they needed for battle. Regardless of where the Turkish Get-Up originated, it is often neglected or dismissed by people who do not understand what it can do for our body. Our advice: Slow down, Breathe, Practice bodyweight only, then maybe try a shoe on top of a closed fist, next a light load (start using a kettlebell here). Then when you’re ready, go heavy!

The metcon today is a mid-length workout that will light up our posterior chains, remind us of the GHD’s we did Monday and give us a run for our money. Let’s push hard, but try and hold a consistent pace throughout…aka do not come out too hot and feel near death by round 3. Deadlifts, rowing and some double unders, classic. Let’s get sweaty and do it for the M&M’s and Reece’s tonight! 

Box Brief: 

Halloween! Dress up-best costume of the day wins some goodness!

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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