Monday, October 23rd 2017

Dana, Mimi, Adam, and Michael 

Strength

Back Squat:  2x 15 heavy as possible

WOD – “Noodles”

5 Rounds for time
18 Kettlebell Swings (53/35) (70/53)
15 Goblet Squats
12 Cal Assault

WOD Brief

These should be pretty quick rounds, so aim for unbroken on the KB in the first round straight into the squats. On future rounds, if you need to break the set do so with a rep scheme that is front loaded (i.e., 10, 5, 3 -> goblets .. 8, 8, 2 -> goblets).

 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.

**SAVE THE DATES** 
Wednesday, October 25th (5-7pm) – Halloween Costume Throwdown
Saturday, November 11th – NBK Public Individual Competition, Red WOD & Blue

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