4 Sets-

A1. L-Sit-as long as possible without stopping

A2. Dumbbell Bench Press x 8 


2k Ski time Trial

WOD Brief:

The L sit! The simple, beautiful l sit-The movement is often an overlooked and underrated exercise that offers a lot of bang for your buck. Want to be better at everything? Strengthen your core. So today we do just that, mixing a little dumbbell bench press for shoulder strength with a stability exercise such as the L-sit is a beautiful pairing. The metcon is simple: a 2k ski time trial, let’s review strategy and make it the best 2k time yet. 

Box Brief

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!

Starry Night! A great event for a great cause sign up here: NBK Starry Night

NBK gets back on the water with the Atlanta Rowing Club! November 10, 17, 18 from 11-1

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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