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On Ramp Class

The next group on ramp class will begin July 31.

We will meet Monday, Wednesday and Friday at 6:00pm. Cost is $125 per person. Each class is an hour long and will cover the fundamental movements of CrossFit. 

Please text or email Jenn at 479-381-8116 (jenn@crossfitnwa.com) to reserve your spot. 

Workout Of The Day

  • Thursday July 27

    Rest Day / Active RecoveryOpen gym 11:00 - 1:00 5:30 to 7:00 North location5:00 to 6:30 South location

  • Monday July 24th

    WOD BB/StrengthSquat Clean 3 @70% +/-   tnGo2 @80% +/- tnGo1-1-1   Heavy as possible Gymnasty3 rnd for reps1:00 max reps strict pull ups 1:00 rest repeat x3Conditioning Free Style Fran For time complete 45 reps. Partition anyway Thrusters 95/65Pull Ups12:00 time cap

  • Saturday

    Bring a friend day. Have someone interested in trying out CF, this is the perfect opportunity for them to see what we do and what we are about. WOD"Deck of Cards"As many cards as possible in 20:00Hearts - FR Lunge 95/65 **LungeDiamonds - TTB     **Sit ups Clubs - Burpees **BurpeesSpades - Cal Row **Cal RowJokers - Odd object carry Ace-  21 repsKing- 15 repsQueen- 14 repsJack- 13 reps **Newbie's movements 

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CrossFit Specialty Course: Weightlifing

Register using the link below. Use the ATTENDEE option and discount code: UDLZ

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