Author: Sarah Bryan

Saturday, November 17th: Class WOD at 9am, open gym until 12pm

Sunday, November 18th: Open Gym: 10-12

Thanksgiving Day: Class WOD:8am & 10am/ Open Gym: 9am

Friday November 23rd: Class WOD:8am & 10am/ Open Gym: 9am

*FREE* drop ins to those traveling Thursday and Friday!

Check-in using the zen-planner app before attending.

11.16.2018 

Strength:

Hang Clean Complex

1+1×4

Push Jerk Balance

1+1×4 

WOD:

AMRAP 9

3-6-9-12-15…etc

Lateral Bar over Burpees

Thruster 75/55

WOD Brief:

Back to strength and intensity today, starting off with some Olympic lifting complexes finishing with a full on lung burner. The hang clean complex will build on what we started last week. Training the explosive power, technique and ultimately helping better our lifts which means we get stronger! The push jerk balances will help us train the catch position in the jerk and work on our over-head stabilization (much like the snatch presses done Tuesday). Come ready to have some fun with the barbell, get stronger, and generally better!

There is no hiding in this metcon today, a double doozy of our favorite (sarcasm) movements. We have an ascending ladder or thrusters (stay light here-thinking 40% push press max) and lateral burpees over the barbell. Neither of these movements is easier than the other and you don’t get a break… but if you need to take a break, make it short…three deep breaths and then right back at it. It is a lot easier said then done though. Keep going 9 minutes is only 9 minutes, AND it’s Friday. Let’s get it NBK!

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!

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.

11.15.2018 

WOD:

“Eva”

5 rounds

800m run

30 KBS (2/1.5)

30 pull ups

-or-

“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.

11.14.2018 

Strength:

Snatch Grip Push Press BTN 3×3

Power Snatch 1.1.1 x4…superset with max vertical jumps!

WOD:

“Jumping for Joy!”

3 Rounds:

20 jumping air squats

40 DU

Cash-out: 1000m Ski 

WOD Brief:

Olympic lifting today, time to be explosive, focused and train technique! We start our strength portion with the The snatch push press (aka behind the neck snatch push press) is a basic strength exercise for the snatch…it’s purpose is largely to help develop and strengthen our overhead position in the snatch…proper leg drive here will move more weight into the overhead position and increase the strength development of the arms for the snatch receiving position. The greater weight relative to the snatch press also mean more work for the upper back, core and shoulders. After these we move on to some heavy power snatch triples…not touch n’ go but quick singles. Triple rep sets help us gain more experience with heavier lifts, drive muscle adaptation and skill specific to heavier loads, and most importantly increase our confidence under the bar.

The wod has two parts-three rounds of jumping air squats and dubz, followed by a 1k ski cash-out. Move quickly, take minimal rest and get this leg burner done with so we can hop onto the ski erg. Take the first 250m on the ski to sink into your flow, recuperate a tiny bit then start to turn on the gas from there. Happy hump day, team!

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.

You can do it put your back into it!

Strength:

Front Squat Wave:

6-4-2-6-4-2

Sumo Deadlift

3×12 

WOD:

AMRAP 10

10 SDLHP (75/55)

10 Box Jumps (24/20) 

WOD Brief:

After yesterday’s spicy hero wod, we turn back to the barbell today. We are starting our strength portion with front squats and secondly doing SUMO deadlifts again. The front squat will be done in waves, which means ascending in weight, descending and then ascending again(this will all make sense in class, promise). For the Sumo deadlifts we are doing a fairly large number of reps, thus lower weight and really honing in that form that we worked on last week. Take proper rest between sets, and plan to crush all the weight today.

The metcon today is shorter than yesterday’s time-wise, but meant to be an INTENSE couplet…you can expect your heart rate to stay high for the duration of the amrap…but hey, what’s ten minutes anyhow? The sumo deadlift high pull is not only fantastic for posterior chain development, but it also forces us to be explosive…which is necessary for our sport. Today our focus is to increase aerobic and anaerobic capacity, muscle fatigue, and enhance overall stamina and endurance at high intensities.

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.