• Wednesday Oct 7th

    Back Squats 

    21-15-9 reps of 
    Squat Snatches 95/65
    C2B Pull Ups or 9-7-5 of Muscle Ups

  • Wednesday Oct 7th


    Back Squats 

    21-15-9 reps of
    Squat Snatches 95/65
    C2B Pull Ups *9-7-5 Muscle Ups if you have em

  • Wed Oct 7th

    Back Squats 

    21-15-9 reps of
    Squat Snatches 95/65
    C2B Pull Ups or 9-7-5 MU

  • Monday Oct 5th

    Shoulder Press
    Push Press
    Push Jerk

    Row 500m/Run 400
    40 Air Squats 
    30 Sit Ups
    20 Push Ups 
    10 Pull Ups
    Compare to July 27

  • Sunday Oct 4th

    House Keeping - "Personally Owned Barbells". Several members and coaches own their own barbells. They are kept on the west wall by the whiteboard seperate from the others. Not sure how it happened but one has been bent very badly. Once bent it is impossible to fix. This specific barbell cost over $600 new. Please do not use them unless given permission by that owner. 

    This brings me to another point. Often times when we get our bumper plates out for a workout, they get dropped whereever one is workout out at. Example I pick up a pair of 45# plates and walk over and just drop them on the ground vs setting them down. I'll be honest I've done it myself. This too is very bad for the bumper plates. They are designed to be droppped but with the weight evenly distributed. The colored plates we use cost almost $3.00 per POUND. That means ONE 45# bumper plate costs almost $135.00. Please help us out and take care of our equipment.  


    5 RFT of
    Run 400m
    15 OHS 95/65


  • Sat Oct 3rd TEAM TORTOISE

    Jude Minton 

    2-3 Person Teams

    3 RFT of:
    21 Bumper Plate Burpees
    21 Medicine Ball Sit-Ups
    21 Thrusters (95/65)
    21 Pull-Ups
    21 Game Style Box Jumps (24/20)
    21 Calorie Row
    21 Power Snatches (95/65)
    21 Overhead Lunges (45/25)

    "3" and "21" are numbers representing Down syndrome, a chromosomal condition resulting from people being born with 3, rather than 2, copies of the 21st chromosome. This additional genetic material alters the course of development for people with Down syndrome and causes the common characteristics associated with the condition: low muscle tone, small stature, an upward slant to the eyes and a single deep crease across the center of the palm. A person with Down syndrome may also have an increased risk for certain medical conditions such as congenital heart defects, respiratory and hearing problems, Alzheimer’s disease, childhood leukemia and thyroid conditions. Every person with Down syndrome is a unique individual and may possess these characteristics to different degrees, or not at all.


  • Thursday Oct 1st

    Team Tortoise - Jason and the team will be around most of the day tomorrow handing out team tortoise shirts that you ordered. Don't forget our annual TT fundraiser benefiting the local Down Syndrome Connect of NWA is this Saturday. Class times will be as usual (7-11). Workout is the same one we did last year and cost is any amount you want to donate. Everyone is welcome. No drop in fees for your friends from other boxes that would like to participate.


    2 Person Teams

    Run 200m (Both athletes must run together)
    20 Squat Cleans 
    *Every 20 reps your weight increases. 
    95/65, 115/85, 135/95, 155/105, Max reps with remaining time 185/125

    **One bar unless coed team


  • Wednesday Sept 30

    Such a cool birthday present from such a beautiful family. 

    Snatch *choice
    Min 1-3 @ 80%
    Min 4-6 @ 85%
    Min 7-9 @ 90%
    Min 9-12 @ 95%
    Min 13-15 @ 1 RM


    3 Hang Power Sn  135/95 115/85 95/65 
    6 Lateral Burpees
    18 II Unders 

  • Tuesday Sept 29

    Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013, when her squad car was involved in a motor-vehicle accident while she was responding to a call for service. The 26-year-old fulfilled her dream of becoming a police officer serving her community and the Guelph Police Service for four years before her death. Kovach is survived by her mother, Gloria; father, Bill; brother, Brian; grandparents, Chester and Elvira Janicki; boyfriend, Kyle Schlosser; and many other friends and family.



    AMRAPX26 of:
    10 pull-ups
    15 KBS 1.5/1
    20 Box Jumps 24/20


  • Sunday Sept 27th

    Row 500m
    50 Wall Balls
    50 Sit Ups
    50 Alt DB Snatch *chosse load
    50 GS Box Jumps 24/20
    50 OH Lunges 45/25 plates

  • Saturday Sept 26th

    2 Person Teams 
    15 G2OH 95/65
    15 G2OH 115/85
    15 G2OH 135/95
    15 G2OH 155/105
    15 G2OH 175/115
    15 G2OH 185/125
    15 G2OH 205/135
    max reps G2OH 225/145

    Scale loads as needed increase by 10#/5#  vs 20#/10#


  • Friday Sept 24

    Buy in/out
    20 Bar Facing Burpees
    21 S2OH   155/105  135/95  115/85
    42 Deads
    15 S2OH
    30 Deads
    9 S2OH
    18 Deads


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