Friday, October 27th 2017



WOD – “Ballin’ on a Budget”

4 rounds for time
10 Toes to Bar
10 Front Squats (115/75)
Rest 2 mins

4 Rounds for time
10 Pull ups
10 wall balls (20/14)
Rest 2 mins

100 cal row

WOD Brief

Go quickly … the goal is to go so hard in each block of 4 rounds that you question your sanity in the 3rd round, and press forward. If you finish the 4 rounds and don’t feel like you went 100% reevaluate your approach, and correct for the second part. You learn your capacity through testing and adapting, so push the edges. If you find yourself resting and taking small sets in round 2, perhaps we went too hard and the barbell is too much.

If you find yourself struggling with metering your intensity correctly, take advantage of our endurance classes and try mini-practice rounds to get a sense of the stimulus. Have fun, experiment, and let’s do this one!

 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.

Monday, November 6th – DEXA Scans, RMR, and Vo2Max Testing at NBK

Saturday, November 11th – NBK Public Individual Competition, Red WOD & Blue

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