Workout Of The Day

  • Saturday Oct 21st

    WOD"Run BMC"200m Run1 Round of Badger:20 Pull-ups30 Push-ups40 Sit-ups 50 Air Squats400m Run2 Rounds of Mary:5 Handstand Push-ups10 Pistols15 Pull-ups600m Run3 Rounds of Cindy:5 Pull-ups10 Push-ups15 Air Squats800m Run-compare to 10/24/16 and 2/17/17FXRun 200m10 Pull Ups20 Push Ups30 Sit Ups40 Squats Run 300m2 rnds of5 HSPU/DB OH Press/Pike10 Pistols or 20 Air Squats15 (S) Pull Ups/Ring Rows Run 400m3 rnds of5 (S)Pull Ups/Ring Rows10 Push Ups15 Air SquatsRun 500m

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    Friday Oct 20

    WODBB/StrengthClean ComplexEMOMx15 Min 1-5 Triple (3 reps) TnGo Clean + 1 Jerk 70-75%Min 6-10 Double (2 reps) TnGo Clean + 1 Jerk 80-85%Min 11-15 Single (1 rep) + Jerk <90%*Any style**Climbing in weight but not looking for failure here Conditioning Heavy Grace or Heavy Isabel30 Clean & Jerks 1. 185/125 2. 155/1053.

  • Thursday Oct 19

    WODRest Day Open/Active RecoveryNorth 11-1 and 530-7pmSouth 11-1 and 5:00-6:30pm

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On Ramp Class

The next group on ramp class will begin November 13 at our Bentonville location.

We will meet Monday, Wednesday and Friday at 6:00pm. Saturday at 12:00. Cost is $125 per person. Each class is ~1.5 hours and will cover the fundamental movements of CrossFit. 

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

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