WOD – Tuesday, September 11th 2018

Tribute WOD for 9/11 first responders and victims of attacks. Community Day, free to all experienced CrossFit athletes visiting us today.

WOD – “9/11 Memorial WOD”

Run 2001m
9 rounds
11 STOH (95/65)
11 Box Jumps (24/20)
11 toes to bar
11 cal assault bike
Row 2001m

WOD Brief

Today we honor those from 2001 and the attacks on 9/11. Let’s put in a little gratitude and thanks for waking today, seeing friends and family, and just enjoying the chance to share another great day together. Love you all. Jimmy

This year’s 9/11 WOD begins with a run as a buy-in. We then will complete 9 rounds of Shoulder to Overhead (barbell, dumbbells, or even a sandbag if needed) + box jumps + toes to bar + assault bike.

Eleven reps of everything

Once all 9 rounds are completed, athletes will then row a final 2001m on the Concept 2 Erg.

Go for consistent speed, power, and quick transitions. Share equipment, high five each other, push each other, and let’s finish this one together.

Box Brief

Relay for Rwanda – 42,000m Row, Bike, Ski .. was a blast and a great crowd. Special event t-shirts are on sale and will be ready Monday for pick-up. If you wish to donate, please do.

Please donate to help us build a hospital in Rwanda – here is the link

September 15th we have our competition – the Rwanda Open, see workouts and details on our Facebook page.

Videos and media being posted beginning today, but we are helping a charity building a hospital in Rwanda. We are opening in December and will serve an area of hard working folks where the closest hospital is 20+ miles away. More to follow – fundraiser, charity competition, fun challenges, and more!

Highlight videos and training videos – we have been sharing them, if you have any fun ones you capture – please tag @CrossFitNBK and or send to Jimmy. We’ll crosspost it with you.

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