A1. L-Sit-as long as possible without stopping
A2. Dumbbell Bench Press x 8
2k Ski time Trial
The L sit! The simple, beautiful l sit-The movement is often an overlooked and underrated exercise that offers a lot of bang for your buck. Want to be better at everything? Strengthen your core. So today we do just that, mixing a little dumbbell bench press for shoulder strength with a stability exercise such as the L-sit is a beautiful pairing. The metcon is simple: a 2k ski time trial, let’s review strategy and make it the best 2k time yet.
Friday night Halloween Lights WOD n’ Celebration: October 26th
Check in challenge continues! Check in to class and whoever checks in the most will win awesome swag, gift cards and more!
Starry Night! A great event for a great cause sign up here: NBK Starry Night
NBK gets back on the water with the Atlanta Rowing Club! 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
Videos and media being posted, but we are helping a charity building a hospital in Rwanda. We are opening in December and will serve an area of hard working folks where the closest hospital is 20+ miles away. More to follow – fundraiser, charity competition, fun challenges, and more!
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.