“It’s Not Goodbye”

Teams of 2 For Time:

100 Cal Bike Erg

80 C&J (115/80)

40 Box Jumps (30/24)

50 Cal Bike Erg

40 C&J

20 Box jumps

Rest 2 Minutes

20 Rope Climbs(10 each)

35 Minute Time Cap

WOD Brief

Happy Monday family! Today we have a spicy, spicy partner chipper in honor of our long time athlete, Gloria Mahoney…as she is moving away to tackle a new career. Split the reps up however need be, but each effort should be a sprint…when you begin to slow down switch partners and keep pushing. We start off with a 100 calorie bike erg to get those legs pumping, straight into 80 clean n’ jerks, 40 tall box jumps then repeat…rest 2 minutes and we will finish climbing that rope! Have fun with this, scale weights and reps accordingly and let’s start this week off right! Today we are training strength, stamina, endurance and pure grit.

Box Brief

Sign up now for our Rwanda Relay 2: October 19th

Friday night Halloween Lights WOD n’ Celebration: October 26th

Check in challenge continues! Check in to class and whoever checks in the most will win awesome swag, gift cards and more!

Rwanda Relay Shirts are in – pick up your shirt, you can pay at pick-up or we’ll run your card on file.

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

Videos and media being posted, 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/Sarah. We’ll cross-post it with you.

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