Saturday July 22 - Bring a Buddy!

CFNWA Members - bring a friend in for a free and fun session this Saturday July 22. Class times are 7, 8, 9, 10, and 11. 

home-categories-Join CFNWA

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 ( to reserve your spot. 

Workout Of The Day

  • Thursday July 20th

    Box News - This Saturday July 22nd will be bring a friend day. If you have someone that is interested in drinking the kool aid feel free to bring em in and get a taste of what you do everyday.WODBB/Strength Shoulder Press '3-3-3Push Press 2-2-2Push Jerk 1-1-1Gymnastics ME in 1:00  ofDips .   (static or dynamic)Conditioning 13.2AMRAPx105 S2OH 115/7510 Deadlifts 115/7515 GS Box Jumps 24/20FX/MastersBB/StrengthSP/PP/PJGymnastyDips Static/Banded/BoxConditioning AMRAPx105 S2OH 95/6510 D...

  • Wednesday July 19 - Rest Day / active recovery

    Good job to all, this was a tough cycle in the heat! Please stay hydrated, looks like more hot days are ahead of us.If you missed out on bicep curl accessory work, we will be open for active recovery. North 11-1, 5:30-7:00South 11-1, 5-6:30If you are interested in ordering a tank top, please tell us what size. We will be placing an order soon.

  • Monday July 17th

    WODBB/StrengthEMOMx12  Climbing HAPGG Bear Complex1 Deadlift +1 Hang Clean +1 Shoulder 2 OverheadThis is not the GG workout with an amrap w a set weight. Here climb to heavy as possible for a full complex. Cleans and S2OH can be any style**If you are competing in the GG you can do the GG format.Conditioning 21-15-9 reps of Alternating DB Snatch 45/35HSPU*50 II's after ea set.

RSS Feed
home-categories-Try CFNWA

CrossFit Specialty Course: Weightlifing

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