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Monday, October 30th 2017

WOD – “I’ll have what they’re having”

Teams of 3
On a 25 Minute Running Clock
From 0- 10
50 Back Squats 185/135
50 Bench Press (135/95)
50 Deadlifts (225/155)
AMRAP Ski cals

Rest 5 min

15-25 min
50 Deadlifts
50 Bench Press
50 Back squat

AMRAP ski cals
Score is Ski Cals

WOD Brief

The reps and weight should be something you can move diligently through and have plenty of time to go through a SKI sprint. If you’ve been to PartyWOD these past few months you are familiar with the need to move quickly here. Moving quickly = you sprint the Cals and when you lose about 5% output, you switch as quickly as possible. Have fun and then rest in that healthy 5 minute time block.

 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 – STARRY NIGHT 5k run and NBK fundraising deadline
  • Monday, November 6th – DEXA Scans, RMR, and Vo2Max Testing at NBK
  • Friends Thanksgiving – announcement coming soon!
  • Holiday Party, in Historic Roswell – announcement coming soon!
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Coming to NBK on November 6th – DEXA Scans, RMR, & VO2max testing

NBK is happy to host Dexa Body on November 6th to provide our community with these tests. Each test provides great insight into our bodies and well worth the time.
DEXA Scan will identify body fat composition levels, visceral fat (the dangerous kind), bone density, and help identify any imbalances. Recommended every couple of months to monitor health and progress.
RMR – Resting Metabolic Rate testing is the test to determine the proper amount of calories your body requires. This is the best way to know how many calories you should eat period – gain weight, lose weight, eat healthy are all made clear here on this test. Highly recommended at least annually.
The test must be done early in the day (as there are restrictions on what you can consume  / do before the test).
VO2Max testing will identify your aerobic threshold and maximum threshold of your body to consume oxygen. This will help you identify and train against these levels in your training – great for endurance athletes, runners, obstacle course athletes, and definitely CrossFit athletes
Registration is open to the entire Historic Roswell Community, but please do so soon to secure your preferred times
 
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Friday, October 27th 2017

 

 

WOD – “Ballin’ on a Budget”

4 rounds for time
10 Toes to Bar
10 Front Squats (115/75)
Rest 2 mins

4 Rounds for time
10 Pull ups
10 wall balls (20/14)
Rest 2 mins

100 cal row

WOD Brief

Go quickly … the goal is to go so hard in each block of 4 rounds that you question your sanity in the 3rd round, and press forward. If you finish the 4 rounds and don’t feel like you went 100% reevaluate your approach, and correct for the second part. You learn your capacity through testing and adapting, so push the edges. If you find yourself resting and taking small sets in round 2, perhaps we went too hard and the barbell is too much.

If you find yourself struggling with metering your intensity correctly, take advantage of our endurance classes and try mini-practice rounds to get a sense of the stimulus. Have fun, experiment, and let’s do this one!

 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** 
Monday, November 6th – DEXA Scans, RMR, and Vo2Max Testing at NBK

Saturday, November 11th – NBK Public Individual Competition, Red WOD & Blue

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October 26th, 2017

The Wodapalooza Qualifier

WOD – “Triple Double”

100 DU
50 KB Snatch (53/35)
100 DU
50 KB Snatch
100 DU
For time

WOD Brief

The objective is to fly through these movements. Choose a weight (if not in the qualifier) that you can handle and move quickly. Ideally you swap the weight in the air or very quickly on the ground. Aim for unbroken on the snatch and manageable sets on the DU.

 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** 
Monday, November 6th – DEXA Scans, RMR, and Vo2Max Testing at NBK

Saturday, November 11th – NBK Public Individual Competition, Red WOD & Blue

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Wednesday, October 25th 2017

Katie

Halloween Fun

5-7pm, Wear a costume, Potlock, regular classes

WOD – “Scaredy Cats”

AMRAP 20 w/ a Partner (split reps)
500m Row
5 rounds of Cindy
400m Run w/ 20/14 med ball
5 rounds of Cindy

RX+ w/ a Costume

WOD Brief

This is meant to have fun fast movements with a partner. Split the reps as you like, but both partners stay together on the run with 1 medball per team

 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** 
Wednesday, October 25th (5-7pm) – Halloween Costume Throwdown
Monday, November 6th – DEXA Scans, RMR, and Vo2Max Testing at NBK

Saturday, November 11th – NBK Public Individual Competition, Red WOD & Blue