Author: crossfitnbk

Squat cleans should be done with efficient and great technique. Pick a pace and intensity that has you maxed out at the end of 5 minutes. If you treat as an EMOM, be aggressive with this light bar and aim high.

After our 3 minutes of rest we go for quick and light. Breath at the top of the wall ball and go unbroken. Your legs will be a bit toasty, but they’ll return. Approach the double unders calmly and relaxed – rushing and getting tripped is more costly.

 Box Brief

Thankful to back to a regular schedule – this week we will play with mixed intensities, retesting an aerobic effort that is all mindset, and finish the work with a tough Hero WOD. The week is programmed to allow for maximum adaptation and recovery. If you take a rest day or add auxiliary work, fuel and be intelligent with your recovery protocols – CrossOver, ROMWOD, Yoga.

JOIN US on Sunday for Yoga at our neighbor’s Yoga Studio. Designed just for NBK Athletes

Class reservation competition is live – check-in for every class you attend to win every Friday for the next month!

Clean and jerks should be done aggressively, similar to Grace at maybe 90% intensity, and then it is off to the races. The run course is down Oxbo Trail along the beautiful river and back. Do it for Glen, your family, your health, and each other.

 Box Brief

New hours for latest class, now starts at 6:30pm instead of 7pm Monday-Thursday

Thanksgiving week schedule, Mon & Tues, regular; Wednesday 5am, 8am, noon, 4:30, and 5:30 barbell; Thursday 8am & 9am with big WOD; Friday & Saturday Open gym 9-11am with a suggested WOD each day for athletes that choose. Sunday closed. Enjoy your family and wishing all safe travels!

Class reservations are requested, super easy – ask any Coach for help.

Fun time – those training remotely, please take a few minutes to find a heavy back squat. You’ll increase weight, so you end at a max weight. The ski goes first, a sprint, and straight into the back squat.

The WOD is a fun combo. Lower reps than our last effort on the GHD means go for broke and get all 15 at once. Sub the pistols for goblet squat if able – counter weights allowed.

This week we have a short schedule, so Monday – Wednesday we will be really pushing ourselves – mixing in more compound movements and serious aerobic capacity vs. spreading it across the week. Take time on crossover everyday, roll out and do extra ROMWOD at the end of the day.

 Box Brief

New hours for latest class, now starts at 6:30pm instead of 7pm Monday-Thursday

Thanksgiving week schedule, Mon & Tues, regular; Wednesday 5am, 8am, noon, 4:30, and 5:30 barbell; Thursday 8am & 9am with big WOD; Friday & Saturday Open gym 9-11am with a suggested WOD each day for athletes that choose. Sunday closed. Enjoy your family and wishing all safe travels!

Class reservations are requested, super easy – ask any Coach for help.

A fun little triplet, scale the pull-ups to your capacity and let’s get a bit fitter today. The bike is meant to move very quickly, so get on and get off. Deadlifts at a manageable weight with a higher heart rate too. Brace the core, ideally no belt is required.

Rx and Rx+ only if appropriate. Crash mats out and required for all climbs. Ascent is counted if you reach the top and walk your way down. Jumping down is allowed only at the 3rd row from the bottom (any pegs left on board higher than 3rd row is a no rep)

This week we have a short schedule, so Monday – Wednesday we will be really pushing ourselves – mixing in more compound movements and serious aerobic capacity vs. spreading it across the week. Take time on crossover everyday, roll out and do extra ROMWOD at the end of the day.

 Box Brief

New hours for latest class, now starts at 6:30pm instead of 7pm Monday-Thursday

Thanksgiving week schedule, Mon & Tues, regular; Wednesday 5am, 8am, noon, 4:30, and 5:30 barbell; Thursday 8am & 9am with big WOD; Friday & Saturday Open gym 9-11am with a suggested WOD each day for athletes that choose. Sunday closed. Enjoy your family and wishing all safe travels!

Class reservations are requested, super easy – ask any Coach for help.

Empty prowler means speed – go hard and get it done. Full length of the building and back. Your mind will want to quit before your legs, so stay tucked down with ears between biceps and keep pressing on. The burpee box jumps are more dynamic than simple box jumps and will keep our heart rate high.

Heavy thrusters – nothing more to say. Go unbroken when you can to limit the cleans off the ground. A set of 5 and 4 will treat you well here.

There will be time lost in transition, so jog to each movement and just stay dialed in. This is not a short and quick effort, but we are well rested from a rest day, so get at it.

This week we have a short schedule, so Monday – Wednesday we will be really pushing ourselves – mixing in more compound movements and serious aerobic capacity vs. spreading it across the week. Take time on crossover everyday, roll out and do extra ROMWOD at the end of the day.

 Box Brief

New hours for latest class, now starts at 6:30pm instead of 7pm Monday-Thursday

Thanksgiving week schedule, Mon & Tues, regular; Wednesday 5am, 8am, noon, 4:30, and 5:30 barbell; Thursday 8am & 9am with big WOD; Friday & Saturday Open gym 9-11am with a suggested WOD each day for athletes that choose. Sunday closed. Enjoy your family and wishing all safe travels!

Class reservations are requested, super easy – ask any Coach for help.