Tuesday, October 10th 2017

Bre Rae went 4/6 with a meet pr snatch at 58. Overall 58/69 to match her pr total. Pound conversion is 128/152

Charlie Simmons went 4/6 with a pr snatch @ 65 and meet pr clean and Jerk at 85. Nice Job to all the athletes and a big thank you to the volunteers!

“Wingspan” 

30/20 cal Assault Bike
20 Push up
20 TTB
30/20 cal Ski
3 rounds for time

Box Brief

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 & Potluck $100 in Prizes
Saturday, November 11th – NBK Public Individual Competition, Red WOD & Blue

Monday, October 9th, 2017

WOD PREP

Build up w/ 2 working sets:

Strength/Skill:2×8 80% of 1RM DeadLift

“WZA Qualifier #6” 

90 DU
70 Wall Ball (20/14)
50 Deadlift (135/95)
30 Burpee Pull up
50 Deadlift
70 Wall Balls (20/14)
90 DU

WOD Brief

This workout is a test of our engine. Lighter loads on the deadlift barbell and burpee pull-ups mean we are striving for a consistent yet aggressive pace throughout the entire chipper.
DU – Be efficient and keep heart rate low
Wall Balls – Chip away conservatively with short rests if necessary (3 sets of 25 would be nice)
Dead Lifts – consistency and small sets – a set of 15-10-10-10
Burpee pull-ups – move methodically here with a bias to step ups
On the return – begin to move faster, smaller sets will occur, so grind away, and stay consistent.
There are a good amount of movements here, so transition quickly and attack each station. You’ll save 2-3 minutes simply by moving with intention.

Box Brief

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 & Potluck $100 in Prizes
Saturday, November 11th – NBK Public Individual Competition, Red WOD & Blue

Friday, October 6, 2017

WOD PREP

Aerobic Strength: Barbell Challenge

EMOM 8:
1: Power Clean 8 reps
2: 15/10 cal assault

“Monkey Grips” WOD with a partner
30 Pull up
5 rope climbs
30 Power Cleans 135/95
5 Rope Climbs
30 Pull up

Rest 3 min
Repeat

Box Brief

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 & Potluck $100 in Prizes
Saturday, November 11th – NBK Public Individual Competition, Red WOD & Blue

Thursday, 10/5/2017

“Sprinter’s Delight”

3 minutes
25/15 cal Assault
Max Back squats 135/95
Rest 1

2 minutes
25/15 cal ski
Max Back Squats
Rest 1

25/15 cal row
Max Back Squats

Rest 1
400m Run
Max Back Squats

WOD Brief

The weight on the barbell should be relatively light vs your max, and therefore we should seek to sprint 85-95% effort in the sprint. You should only need to take 2-3 breaths before beginning your squats. Breathing steadily will be your friend at the top of each squat.

Don’t hold back; no regrets. Get to that barbell and squat! Scale distance / cals as needed.

Box Brief

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 & Potluck $100 in Prizes
Saturday, November 11th – NBK Public Individual Competition, Red WOD & Blue

Wednesday 10/4/2017

“Shaky Leaves”

10 MIN AMRAP

35 DU

9 HSPU

WOD Brief

Fly, go fast while inverted. This is a fast burner that combines two movements that are equally technically difficult. Scale the HSPU with a push press if HSPU are not your strength today, and the DU can be pushed to 2x fast singles.

Box Brief

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 & Potluck $100 in Prizes
Saturday, November 11th – NBK Public Individual Competition, Red WOD & Blue