Author: crossfitnbk

These should be pretty quick rounds, so aim for unbroken on the KB in the first round straight into the squats. On future rounds, if you need to break the set do so with a rep scheme that is front loaded (i.e., 10, 5, 3 -> goblets .. 8, 8, 2 -> goblets).

 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.

Be efficient. The movements are many and require us to reset to complete the task. The rows keep them efficient and drive your legs before hinging at the hips – this will keep the midline intact.

Aim for a couple of solid rounds. Our top athletes will be around 4-5 rounds. On the rounds 2+ in the row, get on it immediately after the rope climb and just start pulling – use the first few calories to catch your breath and then build up to your strong pace.

PartyWOD Saturday 9-11AM, join at 9, 10, or for both hours. All levels welcome! Bring a friend to have on your team

OPEN Gym Sunday 9-11am, make up workout, bring your family, do ROMWOD, or just get outside and use your fitness!

NBK has partnered with the Pediatric Brain Tumor Foundation for the betterment of kids.  We are fundraising and need your help to hit our $$$ goal. 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.

We will pre activate prior to the WOD focused on pistols and HSPU negative work to continue building our strength and technique in these positions. In the WOD, adjust to a movement that allows for you to keep the intensity while moving safely.

Scale HSPU to wall walk up x2-3 or hand release Push ups as these will develop your fitness aligned with our programming goals. Wall walks should begin in a plank facing away from the wall, and then move up to nose facing the wall (as close as possible with stacked shoulders), return back to the plank position – that is one rep.

Shoulders will fatigue here with the HSPU. To preserve your muscle stamina, use violent hip opening and get under the bar for the hang power snatch. The wall ball demand a big leg drive to keep saving those shoulders.

NBK has partnered with the Pediatric Brain Tumor Foundation for the betterment of kids.  We are fundraising and need your help to hit our $$$ goal. 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.