5 rounds

800m run

30 KBS (2/1.5)

30 pull ups


“Little Eva (aka little evil)”

5 Rounds

400m Run

15 KBS(2/1.5)

15 Pull Ups 

WOD Brief:

Who doesn’t love a long, nasty girl wod!? There is no way to butter this one up, it is a doozy and scaling is more than okay and does not lessen your athletic wellbeing whatsoever. As we like say, “scaling is one of our best friends…ego is not.”

This workout is simple: a run, a hip hinging movement and a pull. With the quantity of repetitions here, proper movement patterns, pacing and a plan are imperative. Stay tight; use your glutes, back flat, big breath and go. This will be a fun one, a mental feat and will leave you feeling invincible throughout the rest of the day(we hope).

Today we are training strength, power, endurance, stamina, coordination, and of course mental grit.

Box Brief

REFERRAL PROGRAM-Click herefor more information…bring friends and get free things!

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

NBK gets back on the water with the Atlanta Rowing Club, two more sessions…not to late to join in! 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

Rwanda fundraiser shirts are in…please pick them up next time you come to class!

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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