11.23.2018-8am & 10am only




1 Min-Wall ball (20/14)

1 Min SDLHP (75/55)

1 Min Box Jump (24/20)

1 Min Push Press (75/55)

1 Min Row for calories

1 Min REST 

WOD Brief:

There is often a lot of strategy put into workouts, but today is simple…we are looking to simply find a balance between constantly moving and not hitting a wall of muscular fatigue. It will be slightly different for each of us, but the goal is to move as much as possible within each 5-minute round. With lighter loads for repetitions, the goal here is to hold onto the ball, bar, and pace for as long as athletes are capable. Rather than keeping track of reps at each station, athletes can keep a running count. For example, if athletes get 20 Wall Balls in the first minute, they will count their first couple push presses as 21, 22, 23…and so on.

The origin story of “Fight Gone Bad” is now a thing of CrossFit legend. UFC fighter B.J. Penn went to CrossFit founder Greg Glassman looking for a workout that would mimic the trials of a bout in the Octagon, Glassman devised a devastating test: three five-minute rounds containing high-power compound exercises meant to work every muscle in the body and re-create the intensity of a real mixed martial arts battle. When Penn was lying on the floor trying to catch his breath after the brutal workout, Glassman asked whether the new circuit felt anything like a fight. “It’s like a fight gone bad,” Penn replied, supplying the name for one of CrossFit’s most challenging—and notorious—workouts.

This WOD is one of coach (crazy) Meghan’s favorites, so let’s black Friday hard and celebrate with this one!

Box Brief:

Christmas Party: December 7that 5:30pm

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!

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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