(479) 644-8108

Saturday 110430

Parents I need your help with keeping the kids in the TV room. There has been several instances lately where the little ones have been running around and playing on equipment. Please help me with this.

Just a heads up on the new building. We are about 2 weeks out from moving. The new building will provide a lot more usable space and also connect to the Bentonville Trails Systems. No more dodging traffic……

Last but not least Open Sectionals WOD 11.6 (last one) will be a 2:00 or immediately following the last class. Feel free to stop in and cheer on the athletes. This is the last wod before Regionals, and as it stood at the end of 11.5 CF NWA was 2nd in our region and 19 worldwide.. Lets finish strong……  

WOD
Deadlifts
1-1-1-1-1

-Then-
2 Person Team WOD
5 RFT
100M Sled Pulls
100M Sandbag Sprints
20 Sandbag Squats
20 Box Jumps 24″ 

Friday 110429

Tabata Something Else

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

 

Compare to April 2 2010

Wednesday 110427

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2/1.5
30 Sit-ups
20 Hang squat cleans, 35-40/25-30 dumbbells
25 Hip extensions
30 Wall ball shots, 20/14
3 Rope climb ascents

Compare to Sept 23 ’10

Tuesday 110426

WOD

Open Sectionals WOD 11.6
AMRAP 7 min
3 Thrusters 100/65
3 Chest 2 Bar Pull Ups
6 Thrusters
6 Chest 2 Bar Pull Ups
9 Thrusters
9 Chest 2 Bar Pull Ups
Increase by three until the 7 min is up..

Post your total reps completed

**This will not be a validated WOD for Open Sectional competitors.

Open Sectional Competitors WOD

Row 2K

Monday 110425

Last week of Open Sectionals. We will be doing WOD 11.6 Thursday night (Rest Day) starting at 6:00pm. Then once again Saturday April 30 at 2:00pm. WOD 11.6 will be posted for everyone to do as WOD Tuesday April 26th instead of 2K Row.

As it stands right now, we are sitting in 2nd place in our Region (North Central) and 19th Worldwide. Amazing performances thus far by all the athletes. Lets finish stronger than we started and make a statement.

WOD

Snatch
1-1-1-1-1-1-1

-Then-

For those that haven’t been able to put their new RX ropes to the test:

“Annie”
50-40-30-20-10
II Unders
Sit-ups

Sunday 110424

WOD
Rest Day Closed

Awesome job this weekend by all who did 11.5.
HAPPY EASTER EVERYONE!!!!!!!! Enjoy your rest day.

Saturday 110423

Awesome job tonight by the 6:30 pm class. Tornados on the ground and they pressed through and ran in the hail and rain…Solid gang.

CrossFit Games Open 11.5

Complete as many rounds and reps in 20 minutes of:
5 Power cleans 145/100
10 Toes to bar
15 Wall ball shots, 20# @ 10’/ 14# @ 9′

Normal hours tomorrow. Also the Open Sectionals WOD 11.5 for competitors will start at 2:30pm…

Friday 110422

3 RFT of:
Run 100 meters
50 Push-ups
Run 100 meters
50 Sit-ups
Run 100 meters
50 Squats
Run 100 meters
50 Back extensions

Thursday 110421

Hammer

Five rounds, each for time, of:
5 Power cleans 135/95 
10  Front squats 135/95
5 Jerks 135/95
20 Pull-ups
Rest 90 seconds between rounds

U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.

He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.