Wednesday, November 1st 2017

WOD – “Candy Corn Crush”

Run 400m
100’ prowler push (90/60)
rest 2 min

100’ Prowler Push
Run 400m

WOD Brief

The first 7 minute AMRAP is designed to hit the sympathetic nervous system, so you should go at these movements hard and with the proper mindset. No pacing here, go hard the entire 7 minutes. Hit the run at a strong pace, rock the prowler, and be quick to the DUs.  Get aggressive, explosive, and go kill ’em reps! Do not cheat yourself. If you go too slow, the workout will be ineffective.

The second AMRAP is designed to hit the parasympathetic nervous system, so I want muscle failure with each and every one of them. Pacing is welcomed, as long as you push to that last rep of the HSPU (scale to wall walks if you need 2+ abmats to ensure we are building that strength).

 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 – Pediatric Brain Tumor Fundraiser!!
Monday, November 6th – DEXA Body Scan + RMR onsite at NBK
November 13th – 3:30pm Yoga Class at special rate for NBK members @ Yoga Life Studio in Historic Roswell (potent focus on opening lumbar spine, ankle mobility, and hips too)
Friends-Giving November – to be announced
December 9th – Gymnastics Clinic by Power Monkey team and CrossFit Games Athlete (register online)
Holiday December Party – Beautiful Dinner and Social Event, to be announced


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