CrossFit NWA Team Event 1.....   Jeremy March and Lee Kelly

WOD

REST DAY - CLOSED

Team CrossFit NWA and our Individual Athletes Katie Bell and Leah Platz are representing well at the 2012 North Central Regionals after events 1 and 2.  Please continue to wish them well and check the CrossFit NWA Facebook page for updates.

May they be sharp minded, lift strong, move fast, rest little, and be injury free.  Good Luck athletes and Leave Nothing.

This is the arena that awaits our athletes.....

WOD

Strength

Shoulder Press

3-3-3-3

-then

AMRAP 12min

5 Front Squats  155/105

10 Ring Dips

20 Wall Balls 20/14  10’ line

*Post 3RM load for strength WOD and number of rounds for AMRAP.

Please wish our CrossFit NWA Team and Individual Athletes well as several of them left for Chicago today and the 2012 North Central Regionals.  In addition, several CrossFit NWA members are making the journey to support our crew during this extraordinary weekend.  Check the CFNWA Facebook page for updates.

Coach going over the split snatch....

WOD

Strength

Split Snatch

Work up to a heavy single.

20min cap

-then

AMRAP 8min.

6 wall balls  20/14  10’ line

8 DB G2OH45/35

12 box jumps 24/20

*Post load for strength WOD and rounds from AMRAP.

Andrea on KB’s during the EVD benefit WOD....

WOD

21-15-9

KB Swing 2/1.5

Box Jumps 30/24

*Extra Credit

100 Sit Ups

1K Row

WOD

Rest Day
Open Gym 11-12:30
CFK 4:30-6:30
Open Gym 6:00 – 7:30


We are four days away from Regionals. All of the athletes have been training hard and are ready to do work. Make sure you wish them luck over the next couple days. Here is a link to follow the North Central Regional during the weekend.

 http://games.crossfit.com/region/north-central

CFNWA Community during the 2012 Open.  A community like none other.........

WOD

“Barbara”

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post time for each of five rounds to comments.

Compare to: November 15, 2011.

Happy Mother’s Day CrossFit Moms

WOD
Rest Day
CLOSED

“CrossFit for HOPE”


Lets make a difference. This fundraiser will be Saturday June 9th. Start cleaning out your closets and garages. We will have a community garage sale at the gym the weekend prior. All proceeds will go to "CrossFit for Hope". I will say this wod makes FGB look like a CFK wod. Get ready............