October 20th, 2017

WOD – “Tiger Boat”

AMRAP 20
24/20 cal row
18 sumo deadlift (185/135)
12 Burpee over Erg
2 Rope Climb

WOD Brief

Be efficient. The movements are many and require us to reset to complete the task. The rows keep them efficient and drive your legs before hinging at the hips – this will keep the midline intact.

Aim for a couple of solid rounds. Our top athletes will be around 4-5 rounds. On the rounds 2+ in the row, get on it immediately after the rope climb and just start pulling – use the first few calories to catch your breath and then build up to your strong pace.

Box Brief
PartyWOD Saturday 9-11AM, join at 9, 10, or for both hours. All levels welcome! Bring a friend to have on your team
OPEN Gym Sunday 9-11am, make up workout, bring your family, do ROMWOD, or just get outside and use your fitness!
NBK has partnered with the Pediatric Brain Tumor Foundation for the betterment of kids.  We are fundraising and need your help to hit our $$$ goal. 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.

**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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