Monday, October 30th 2017

WOD – “I’ll have what they’re having”

Teams of 3
On a 25 Minute Running Clock
From 0- 10
50 Back Squats 185/135
50 Bench Press (135/95)
50 Deadlifts (225/155)
AMRAP Ski cals

Rest 5 min

15-25 min
50 Deadlifts
50 Bench Press
50 Back squat

AMRAP ski cals
Score is Ski Cals

WOD Brief

The reps and weight should be something you can move diligently through and have plenty of time to go through a SKI sprint. If you’ve been to PartyWOD these past few months you are familiar with the need to move quickly here. Moving quickly = you sprint the Cals and when you lose about 5% output, you switch as quickly as possible. Have fun and then rest in that healthy 5 minute time block.

 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.


  • Saturday November 4th – STARRY NIGHT 5k run and NBK fundraising deadline
  • Monday, November 6th – DEXA Scans, RMR, and Vo2Max Testing at NBK
  • Friends Thanksgiving – announcement coming soon!
  • Holiday Party, in Historic Roswell – announcement coming soon!

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