Katie
Halloween Fun
5-7pm, Wear a costume, Potlock, regular classes
WOD – “Scaredy Cats”
AMRAP 20 w/ a Partner (split reps)
500m Row
5 rounds of Cindy
400m Run w/ 20/14 med ball
5 rounds of Cindy
RX+ w/ a Costume
WOD Brief
This is meant to have fun fast movements with a partner. Split the reps as you like, but both partners stay together on the run with 1 medball per team
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
Monday, November 6th – DEXA Scans, RMR, and Vo2Max Testing at NBK
Saturday, November 11th – NBK Public Individual Competition, Red WOD & Blue