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Thursday, October 12th, 2017

Partner workouts are better because we are together!

Activate and focus on good positions today – better not more.

WOD-PREP

Power Snatch EMOM:8
Even: 7 Power Snatch (heavy)
Odd: Ski 15/10 cal

WOD – “Victory Lap”

With a partner
100 Power Snatch (75/55)
100 Burpee
10 Rope Climb
100 Burpee
100 Power Snatch

WOD Brief

CrossOver Symmetry is available daily across six stations and part of our warm-up today. A few key reminders:
Activation protocol (what we will use today)
The most important protocol, it gets you in an optimal position to function, fires all the tissue in the correct planes of motion, and in the correct sequence (that is the key) warms up rotator cuff which are similar to your feet and hands with not so great blood flow. Fire the serratus anterior, mid to low trap & rhomboids. –> Neuromuscular firing is the point here.
* DO NOT SHRUG…..never ever. We are getting all rotators of the scap to do their jobs since they are shut down and likely weak.
* Do not use this to fatigue.
Box Brief
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.

**SAVE THE DATES** 
Wednesday, October 25th (5-7pm) – Halloween Costume Throwdown & Potluck $100 in Prizes
Saturday, November 11th – NBK Public Individual Competition, Red WOD & Blue

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Wednesday, October 11, 2017

The NBK community and friends paid tribute on Sunday by climbing 110 stories to commemorate the heroes who lost their lives to save others on September 11, 2001. (110 stories = stories of World Trade Center).

Two of our ladies completed it with a heavy weight vest to mimic the gear First Responders wear in these events. A great event, fundraiser, and a valuable reminder of the courage and significance these First Responders have in our lives. Thank you to Randi, Jenny, Stacey, Jonathon, and the many others who completed the event. Special thank you to Frank M and Espo, our close friends, who live this life daily.

WOD

Front Squat:  Build to a heavy with a 1 second pause.

“Rooster”
21 Front Squats (165/115) (205/145)
2 Mile Run
21 Front Squats

WOD Brief

Work on solid bottom position for everyone here. Lots of people are getting more comfortable in the front rack, so let’s make a strong rack position the focus here!
Box Brief
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.

**SAVE THE DATES** 
Wednesday, October 25th (5-7pm) – Halloween Costume Throwdown & Potluck $100 in Prizes
Saturday, November 11th – NBK Public Individual Competition, Red WOD & Blue

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Tuesday, October 10th 2017

Bre Rae went 4/6 with a meet pr snatch at 58. Overall 58/69 to match her pr total. Pound conversion is 128/152

Charlie Simmons went 4/6 with a pr snatch @ 65 and meet pr clean and Jerk at 85. Nice Job to all the athletes and a big thank you to the volunteers!

“Wingspan” 

30/20 cal Assault Bike
20 Push up
20 TTB
30/20 cal Ski
3 rounds for time

Box Brief

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.

**SAVE THE DATES** 
Wednesday, October 25th (5-7pm) – Halloween Costume Throwdown & Potluck $100 in Prizes
Saturday, November 11th – NBK Public Individual Competition, Red WOD & Blue

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Monday, October 9th, 2017

WOD PREP

Build up w/ 2 working sets:

Strength/Skill:2×8 80% of 1RM DeadLift

“WZA Qualifier #6” 

90 DU
70 Wall Ball (20/14)
50 Deadlift (135/95)
30 Burpee Pull up
50 Deadlift
70 Wall Balls (20/14)
90 DU

WOD Brief

This workout is a test of our engine. Lighter loads on the deadlift barbell and burpee pull-ups mean we are striving for a consistent yet aggressive pace throughout the entire chipper.
DU – Be efficient and keep heart rate low
Wall Balls – Chip away conservatively with short rests if necessary (3 sets of 25 would be nice)
Dead Lifts – consistency and small sets – a set of 15-10-10-10
Burpee pull-ups – move methodically here with a bias to step ups
On the return – begin to move faster, smaller sets will occur, so grind away, and stay consistent.
There are a good amount of movements here, so transition quickly and attack each station. You’ll save 2-3 minutes simply by moving with intention.

Box Brief

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.

**SAVE THE DATES** 
Wednesday, October 25th (5-7pm) – Halloween Costume Throwdown & Potluck $100 in Prizes
Saturday, November 11th – NBK Public Individual Competition, Red WOD & Blue

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Friday, October 6, 2017

WOD PREP

Aerobic Strength: Barbell Challenge

EMOM 8:
1: Power Clean 8 reps
2: 15/10 cal assault

“Monkey Grips” WOD with a partner
30 Pull up
5 rope climbs
30 Power Cleans 135/95
5 Rope Climbs
30 Pull up

Rest 3 min
Repeat

Box Brief

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.

**SAVE THE DATES** 
Wednesday, October 25th (5-7pm) – Halloween Costume Throwdown & Potluck $100 in Prizes
Saturday, November 11th – NBK Public Individual Competition, Red WOD & Blue