Wednesday, October 11, 2017

The NBK community and friends paid tribute on Sunday by climbing 110 stories to commemorate the heroes who lost their lives to save others on September 11, 2001. (110 stories = stories of World Trade Center).

Two of our ladies completed it with a heavy weight vest to mimic the gear First Responders wear in these events. A great event, fundraiser, and a valuable reminder of the courage and significance these First Responders have in our lives. Thank you to Randi, Jenny, Stacey, Jonathon, and the many others who completed the event. Special thank you to Frank M and Espo, our close friends, who live this life daily.

WOD

Front Squat:  Build to a heavy with a 1 second pause.

“Rooster”
21 Front Squats (165/115) (205/145)
2 Mile Run
21 Front Squats

WOD Brief

Work on solid bottom position for everyone here. Lots of people are getting more comfortable in the front rack, so let’s make a strong rack position the focus here!
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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