We have some exciting things on the horizon coming our way....  Make sure and make note of some very important changes.

The CrossFit 2012 Open Sectionals start next month and on February 19, 2012 CrossFit NWA will adjust hours and days of operation to work through the open sectional workouts for our competitors and continue forging elite fitness for those not competing.

Starting February 19, 2012 we will maintain the following hours and days of operation until the last open sectional WOD on March 24, 2012.

Sunday, Monday, Tuesday, Thursday, and Friday will be normal WOD days with Wednesday and Saturday being the Open Sectional WOD days for our competitors (3 on 1 off, 2 on 1 off).  Wednesday and Saturday will also serve as a rest day with open gym hours for those not competing.  We will also be extending our Sunday hours, adding two afternoon classes. Times to be determined soon.

We will continue to post updates, so stay tuned.

The weekend is here and Saturday will be a team salute to some of our heroes!

Nice work on Thursday.  Many scaled their loads to drive the intensity while maintaining form like the WOD was designed for.  Don’t forget the first open sectionals starts on February 22, 2012 with the first workout being released.  Are you ready?

As we gear up for another cycle Thursday please consider the following.

• All parking spaces to the right/north of the CFNWA Office door over to our neighbors and on that side are reserved for them. Please leave these spots open during all class times.
• Please do not park in fire lanes or handicap spots unless you are a fire truck or you have a handicap placard or license plate.
• We continue to grow and you may have to park a ways out, but walking from your parking spot will only enhance your warm up right??  Thanks guys, we really appreciate it.

Check out this video on proper load and scaling as it relates to intensity and Thursday’s WOD....

Another cycle in the books gang.  Enjoy the rest day or come in and make up a WOD, do strength work or skill work, or all of the above.

Please welcome the newest on-ramp class that just graduated last Saturday.

L to R front row- Krista, Andrea, Randall. Back row- Melinda, Justin, Karri.

Some big CF totals posted on the board gang, we continue to get stronger as more and more PR’s are recorded. 

Here are some upcoming events to keep in mind:

Feb. 1 – Registration for the 2012 CrossFit Games Open Sectionals begin.

Feb. 4^th and 5^th - RokFit Cyber Series 2012 online competition.  This is just like a weekend competition with the opportunity to compete against some of the best in the world without having to go anywhere.  Check it out at the following link for more details and let us know if you’re interested.

www.RokFitCyberSeries.com

March 24 – CrossFit Tour - Ft. Worth Stop.  Several of us from CrossFit NWA will be traveling down to Ft. Worth as the Open Sectionals wrap up with a BANG.  Check out the promo video for this event.  Should be fun!!

Good work with a solid team WOD on Sunday.  Several pressed on and finished before the cap or came very close. 

A couple of things to consider with some common movements.

1.    Kettlebell Swings:  Work on keeping a good grip, stance shoulder width or lined up under hips, and drive with hips ending with KB straight up and down over head with ears through.  Several are doing great getting their ears through, but the kettlebell must be up locked out stacked over those heels.

2.    Pull-Ups:  There are several of you who have worked hard and built the strength and endurance to start knocking out those pull ups without a band or transition from kipping to  butterfly.  Start taking that extra time to make it happen and complete the transition.  Catch a coach on the next open gym day if you're stuck or start getting some extra reps in when you can. 

 Also Check out the following K-Star Mobility WOD video about pull ups....   It's worth the time to watch.

Hope you enjoyed the rest day, but it’s time to get back to work with a team WOD on Sunday!! 

Make sure you are checking in with your nutritional partners and keeping each other accountable.

Check out the Rok Fit Cyber Series 2012 online event below scheduled for Feb. 4th and 5th.. 

http://rokfitcyberseries.com/

Hey gang!  Some nice times posted with the WODClub Open Chipper on Friday and it was a great way to finish the cycle.  It was definitely a full house more than once this last week, but that’s because more and more people hear how great of a community you are and they want to be part of it!  There is no doubt we continue to grow exponentially, but don’t worry CrossFit NWA and our facilities are growing with you. As most of you know, we are in the process of finding a much larger facility. Some things are in the works and if all works out, we will be able to spread our wings and have all the space we need by summer. Stay tuned.....

Don’t forget about the new t-shirts and sweatshirts that just came in.. We went with red this time and they turned out great!  Get yours today!!

So, instead of ground to overhead how about overhead to ground for time.....

New CrossFit NWA T-Shirts ($25) and Sweatshirts ($40) are in and ready to go.  Stop in and get yours today before they’re all gone.  They look great and they are hot off the press!!

We’re going to finish out the week with a nice “little” chipper.  Don’t forget to post times and tell us what you think under comments in the WOD section.  Check out the video below for the movements and explanation.

http://www.wodclubopen.com/videos/1117