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

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