(479) 644-8108

Friday 110930

Mark your calendars for the up and coming events.
Saturday October 8th @ 2:00pm-4:00pm – Olympic Lift Clinic
* This event be free to all CrossFit NWA members. Spend two hours learning and understanding the Clean, Snatch, and Jerk.
Saturday October 29th @ 12:00pm – 2:00pm – Mobility Clinic
*This event will cost $25.00. We will have Dr Scott Bennington and his staff from Maximum Performance Chiropractic putting on the clinic. During the clinic Dr Bennington will explain the importance of mobility, how to prevent injury, and recovery. More information on this clinic will be posted soon.

3 RFT of
Run 800m

5 Power Cleans

10 Box Jumps
20 Burpees

* Weights on Power  Cleans are 185/135, 155/105, 135/95
* Box Jumps are 30/24, 24/20, 24/14  Games Standards

Wednesday 110929


Bench Press

Open Sectionals WOD 1.1
10 Minute AMRAP
30 II Unders
15 Power Snatches 75/55

Wednesday 110928


Box Jump Challenge
3 Attempts to obtain your max height on a box jump

400m Run
15 Thrusters
15 Pull Ups

Tuesday 110927

Another tough cycle in the books. Enjoy your rest day.

Open Gym 11:00 – 1:00
Open Gym 3:30 – 6:30

Monday 110926

Check out the video of the 0730 class doing FGB 6 on our FB page. Thanks Travelling Circus Productions.

AMRAP 20 Minutes
Run 200 M
20 II Unders
10 Pull Ups
5 Deadlifts 225/155 (RX Up 275/185)

Sunday 110925

Great Job everyone on the “Unknown and Unknowable”. Coach always talks about being prepared for whatever life has in store, which is why our motto is “Train to Survive”. We are challenged everyday with tasks, some physical some mental. Some people do CrossFit to release stress, to be a part of a community like no other, to be physically/mentally healthy and fit, or because it is just freaking bada$$. Here is just a quick story of why I do CrossFit.

 I initially started doing CrossFit when I was a police officer. I wanted something that was functional to my job. On Thursday January 7th 2010 I was diagnosed with cancer. By Monday January 11th I was in surgery and scheduling my chemotherapy treatments. I was told by my doctor that due to the aggressive treatments I would lose all of my hair, never be able to have kids again, and that it would take at least a year for me to physically recover and be back to my previous level of fitness.

I had no idea what I was in store for. The “Chemo” totally destroyed me. The after affects were miserable. I’ve had some serious hangovers before, but this was 10 times worse than any I’ve ever had. I was sick for days after and literally couldn’t get out of bed.  During one of my treatments I put together a WOD. I called it “Chemo”. Long story short, I never lost a stitch of hair and within 30 days I was back in the gym completing wods RX (although I was usually the last to finish). Within 60 days I was setting PRs on WODs and Jenn and I were told we had a son on the way.  CrossFit has changed MY life forever. It’s time to get this WOD done.

Run 400m
3 Power Snatches 135/95
6 OHS 135/95
9 Squat Cleans 135/95
12 Push Presses 135/95

Saturday 110924

It’s been a while since we have seen the hopper. It’s time to shake it up and see what comes out.

2 Person Teams
“Unknown and Unknowable”

During this workout, multiple wods/movements will be put into a “Hopper” (aka Mr Pukie). Each team will draw and complete as many of the movements/wods as possible in 30 minutes.

Friday 110923


Awesome job this cycle gang. Very impressed with all the improvements from everyone. Enjoy a much needed rest day.

Check out the awesome video from the Legendary Chris Spealler on climbing a rope.

Rest Day

Thursday 110922

So the question was asked at several classes about what people had for breakfast or lunch. Some ate very clean. Awesome job to those who did. Very proud.  Some, not so much. I know how hectic our daily lives can be and how limited sometimes we have to eat clean. A couple key things to remember. Prep you food at the beginning of the week so YOU get to choose what you are eating, not your schedule. Also remember to eat a balanced meal that includes all three macro-nutrients (Carbohydrates, Protein and Fats).


Here is a quick mobility wod video from K Star that will help us with OHS.

Some torn hands today on Nicole, therefore I will give you a choice between the following 2 Metcons.

Hang Power Snatch

AMRAP 10 Minutes
Run 200 M
3 Muscle Ups
9 Power Snatches 95/65

AMRAP 10 Minutes
Run 200 M
5 KB Swings 2/1.5
7 Burpees
9 Power Snatches 95/65

Wednesday 110921


Excellent strength work gang; can’t wait to see all of the PR’s for 1RM Shoulder Press next time we do it. By looking at the numbers from Tuesday’s 3RM there will be a lot of them. Let’s continue to see how much we have improved by throwing in another benchmark WOD!






20 min. AMRAP

400m Run

Pull-Ups Max Reps


*Post total number of pull ups completed and total rounds.



Try this new treat:



Bedtime Blueberries from everyday paleo…

2 cups frozen organic blueberries

1/2 cup unsweetened finely shredded coconut

1/2 cup sliced almonds

4 tbsp freshly squeezed orange juice

Preheat oven to 350. Layer the blueberries in a pie pan and sprinkle the shredded coconut evenly over the blueberries, followed by the sliced almonds. Drizzle the entire dish with the orange juice and bake for 15 minutes.  Finish under the broiler on high for another minute or until the almonds start to brown.