Monday, October 16th 2017


WOD – “Lanterns”

30/20 cal ski
2 rounds
12 Push Press (95/65)
8 OH Lunge Steps

WOD Brief

Take time to remove the weight from the bars, and practice lunge steps with bar overhead. Rebuild weight on the bar to your WOD weight.

Athletes will complete SKI and then 12 Push Presses, 8 OH Lunge Steps, 12 Push Presses, 8 Lunges steps and repeat for as many rounds as possible. Bar weight should be something athlete can move and confidently manage overhead in a lunge position. The objective of this workout is to progress through the rounds at a consistent but active pace.

Box Brief
NBK has partnered with the Pediatric Brain Tumor Foundation for the betterment of kids. This WOD is named after their efforts and the special lanterns celebration that occurs. Please see how you can help, join us in raising money, and share the message.
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.

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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