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

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