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November 6th, 2017

Pre-Orders close at 5pm EST Monday for new shirts & hoodies!

WOD – “Hooligan”

15-12-9
Squat clean(155/105)
30-24-18
Bar facing Burpee
For time

WOD Brief

After daylight savings time we should all be rested and ready to rock and roll. This perfect couplet should be done with an aggressive attack on the bar. Each rep must be from the ground with no bouncing. You’ll clean the barbell from the ground, receive it, break parallel on every rep, and stand up – that is one good rep. Return the bar to the ground and repeat.

Burpees should be done efficiently and keep a high heart rate. The key to efficient burpees is speed, focusing solely on positions, breathing, and moving. Stay present and move quickly – no other thoughts beyond finishing your burpees, and those larger sets will evaporate quickly.

 Box Brief
DEXA Body Scan + RMR is onsite at NBK  today, ask them in person to get your scans & tests done. They are here to help us get better – anyone can use them (open to our families and friends)
Learning how to reserve your class will begin this week. We will post videos on the simple instruction. This will allow us to ensure we have the right amount of coaches for every class and ensure NBK is serving you in the best manner possible.

**SAVE THE DATES** 

Friends-Giving November 16th – invite posted in community page
December 9th – Gymnastics Clinic by Power Monkey team and CrossFit Games Athlete (register online)
Holiday December Party – Beautiful Dinner and Social Event, to be announced

 

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Friday, November 3rd 2017

WOD – “Variant Brewery”

3-6-9-12-15…
Toes to bar
Clean and jerk (135/95)
AMRAP 12

WOD Brief

Strong and steady is the play here after a full work of training. Hit good positions, be efficient, and reset between the rig and your barbell. Reset every time with the barbell, so attack is in sets. A great way to bring in the weekend. Hope to see everyone at Variant Brewery Friday night and Saturday we are at the Starry Night 5k fundraiser.

 Box Brief
DEXA Body Scan + RMR onsite at NBK  is coming to serve us this Monday – please register immediately to measure your progress and know your unique caloric requirements.

**SAVE THE DATES** 

Saturday, November 4th – Pediatric Brain Tumor Fundraiser!!
Monday, November 6th – DEXA Body Scan + RMR onsite at NBK
November 13th – 3:30pm Yoga Class at special rate for NBK members @ Yoga Life Studio in Historic Roswell (potent focus on opening lumbar spine, ankle mobility, and hips too)
Friends-Giving November – to be announced
December 9th – Gymnastics Clinic by Power Monkey team and CrossFit Games Athlete (register online)
Holiday December Party – Beautiful Dinner and Social Event, to be announced

 

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Thursday, November 2nd 2017

WOD – “Captain America”

5 rounds for time
30 air squats
15 GHDSU
5 Bar Muscle ups

WOD Brief

Push yourself where you can in this workout. The first two movements allow you to move aggressively and blindly fast. The muscle-ups or your scale require you to be a bit more patient creating those gymnastic shapes. Use your momentum in the gymnastics part to your advantage, and you’ll link together your first or fifth rep with ease.

 Box Brief
DEXA Body Scan + RMR onsite at NBK  is coming to serve us this Monday – please register immediately to measure your progress and know your unique caloric requirements.

**SAVE THE DATES** 

Saturday, November 4th – Pediatric Brain Tumor Fundraiser!!
Monday, November 6th – DEXA Body Scan + RMR onsite at NBK
November 13th – 3:30pm Yoga Class at special rate for NBK members @ Yoga Life Studio in Historic Roswell (potent focus on opening lumbar spine, ankle mobility, and hips too)
Friends-Giving November – to be announced
December 9th – Gymnastics Clinic by Power Monkey team and CrossFit Games Athlete (register online)
Holiday December Party – Beautiful Dinner and Social Event, to be announced

 

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Wednesday, November 1st 2017

WOD – “Candy Corn Crush”

AMRAP 7
Run 400m
100’ prowler push (90/60)
30DU
rest 2 min

AMRAP 7
100’ Prowler Push
Run 400m
AMRAP UB HSPU (Score is HSPU)

WOD Brief

The first 7 minute AMRAP is designed to hit the sympathetic nervous system, so you should go at these movements hard and with the proper mindset. No pacing here, go hard the entire 7 minutes. Hit the run at a strong pace, rock the prowler, and be quick to the DUs.  Get aggressive, explosive, and go kill ’em reps! Do not cheat yourself. If you go too slow, the workout will be ineffective.

The second AMRAP is designed to hit the parasympathetic nervous system, so I want muscle failure with each and every one of them. Pacing is welcomed, as long as you push to that last rep of the HSPU (scale to wall walks if you need 2+ abmats to ensure we are building that strength).

 Box Brief
NBK has partnered with the Pediatric Brain Tumor Foundation for the betterment of kids. This WOD is named after their efforts and the special lanterns celebration that occurs. Please see how you can help, join us in raising money, and share the message.
Announcing the CFNBK bring a friend (kids program), grab a card from any Coach and the bearer of the card will receive a week of CFNBK for free (if new to CF, they can attend 4 on-ramp sessions), starting Sunday, October 15th.

**SAVE THE DATES** 

Saturday, November 4th – Pediatric Brain Tumor Fundraiser!!
Monday, November 6th – DEXA Body Scan + RMR onsite at NBK
November 13th – 3:30pm Yoga Class at special rate for NBK members @ Yoga Life Studio in Historic Roswell (potent focus on opening lumbar spine, ankle mobility, and hips too)
Friends-Giving November – to be announced
December 9th – Gymnastics Clinic by Power Monkey team and CrossFit Games Athlete (register online)
Holiday December Party – Beautiful Dinner and Social Event, to be announced

 

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Happy Halloween – Tuesday, October 31st 2017

WOD – “Hang on”

9 Hang snatch (115/80)
12 Bar facing burpees
15/10 cal assault
Rest :90 after each round
4 rounds for total time

WOD Brief

This is a sprint. The barbell is slightly heavier than classic movements, but the lower reps should allow you to progress through them. If you cannot go unbroken, go for a 5/4 split.  After the hang power snatch, full speed ahead!

Effort is about 85-90% effort (VO2Max) and in the rests you should attempt to take in THIRTY deep diaphragm breaths – it doesn’t matter how, just get the O2.

 Box Brief
NBK has partnered with the Pediatric Brain Tumor Foundation for the betterment of kids. This WOD is named after their efforts and the special lanterns celebration that occurs. Please see how you can help, join us in raising money, and share the message.
Announcing the CFNBK bring a friend (kids program), grab a card from any Coach and the bearer of the card will receive a week of CFNBK for free (if new to CF, they can attend 4 on-ramp sessions), starting Sunday, October 15th.

**SAVE THE DATES** 

Saturday, November 4th – Pediatric Brain Tumor Fundraiser!!
Monday, November 6th – DEXA Body Scan + RMR onsite at NBK
November 13th – 3:30pm Yoga Class at special rate for NBK members @ Yoga Life Studio in Historic Roswell (potent focus on opening lumbar spine, ankle mobility, and hips too)
Friends-Giving November – to be announced
December 9th – Gymnastics Clinic by Power Monkey team and CrossFit Games Athlete (register online)
Holiday December Party – Beautiful Dinner and Social Event, to be announced