(479) 644-8108

Monday 111031

REMINDER!!!!!!!

The 8:30 am class starts tomorrow…

WOD

Strength
Choice of Squat (Back, Front, OH or combination of)
3-3-3-3-3

Conditioning
Half of Upside down “Angie”
50 Squats
50 Sit Ups
50 Push Ups
50 Pull Ups

HAPPY HALLOWEEN

Sunday 111030

OLYMPIC LIFT CERTIFICATION!!!!!!!!
 


Have you seen this guy?  You will……. Coach Mike Burgener will be at CFNWA for an Oly Cert. Below is an early registration link.

www.regonline.com/OlyBentonvilleARSept2012


WOD
2 Person Team WOD

200 M Buddy Carry
30 Front Squats 135/95
40 Med Ball Sit Ups
50 Ring Dips
60 Deadlifts 135/95
50 Push Presses 135/95
40  Med Ball Sit Ups
30 Pistols
200M Buddy Carry

**10 Rope climbs per team at some point during WOD

With the exception of the run only one person can work at a time. If you cannot carry your partner each member must carry a 45# plate for the distance. You can break the rope climbs up throughout WOD

Saturday 111029

Very good cycle……A much needed rest day is in order.

Reminder !!!!!!!!!

MOBILITY CLINIC 12:00 – 2:30ish
Cost is $25.00 . We will have lots of door prizes. Show up and learn how to remain injury free, squat more, and improve your overall performance.

Thursday 111028

WOD
Conditioning
Run 800 M

 
2 Rounds of
15 HSPU
15 C2B Pull Ups

Run 400 M

2 Rounds of
15 KB Swing 1.5/1
15 2 fer 1 Wallballs

Run 800 M

During this workout you will start with a 800 m run. Come in and complete 2 rounds of the HSPU and C2B Pull ups. After completion of both rounds you will run 400M. Come in and complete 2 rounds of the KBS and 2 fer 1 wall balls (wall ball with squat while ball is in air). Upon completion of the 2 rounds you will finish with an 800 m run. Post time

Up and Coming!!!!!!

Reminder
Saturday October 29, 2011 at 12:00- Mobility Clinic

Monday October 31, 2011 we will start an 8:30 am classes (weekdays only).

Wednesday November 2nd, CrossFit Kids classes
Ages 6-10 will be at 4:15
Ages 11-14 will be at 5:00
Check CFK tab for info

Thursday 111027

Up and Coming!!!!!!

Reminder
Saturday October 29, 2011 at 12:00- Mobility Clinic

Monday October 31, 2011 we will start an 8:30 am classes (weekdays only).

Wednesday November 2nd, CrossFit Kids classes
Ages 6-10 will be at 4:15
Ages 11-14 will be at 5:00
Check CFK tab for info

Awesome job today gang. A ton of PR’s and some big numbers put up. The hard work is definitely paying off.

WOD
Skill
Behind the neck Split Jerk 60-80% 1RM

Strength

Snatch Balance
1-1-1-1

Then

Conditioning
AMRAP 8 minutes
25 OH Weighted Lunges 45/25
15 GS Box Jumps 30/24
5 Ring Dips

Wednesday 111026

Up and Coming!!!!!!

Saturday October 29, 2011 at 12:00- Mobility Clinic

Monday October 31, 2011 we will start an 8:30 am classes (weekdays only).

Wednesday November 2nd, CrossFit Kids classes
Ages 6-10 will be at 4:15
Ages 11-14 will be at 5:00
Check CFK tab for info

WOD

Strength
Clean and Jerk
1-1-1-1-1   (Power or Squat)
25 minute cap


Conditioning
3 Rounds with a 1:00 min rest between rounds of

3:00 min to complete AMRAP of
20 Squats
10 Wallballs
5 Bumper plate burpees 45/25 (or 3 Muscle Ups)
Rest 1:00 minute

Post completed rounds only

Tuesday 111025

Check out mainsite. Our very own Lisa Nunley made the photo. No one is more of an inspiration. Very proud of you.

UP AND COMING!!!!

*Just a reminder, we are hosting a Mobility clinic this weekend with Maximum Performance Chiropractic. This clinic will last 2-3 hours and the cost is $25.00 per person. There will be door prizes. I encourage everyone to attend and learn how to perform at their best injury and pain free.

*CrossFit Kids
Just a reminder CFK will start Nov 2nd. Be sure and check the CFK tab for more information.

 

WOD
Rest Day – Open Gym 4:00-6:30pm

Monday 111024

Time to honor one our nation’s heroes. This is a new hero WOD posted on mainsite yesterday, so we will pay our respects and “Leave Nothing”.



WOD

“Bradshaw”

10 rounds for time of:

3 HSPU
6 Deadlifts 2258/155-185
12 Pull-ups
24 Double-unders

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

Sunday 111023

Great job on team WOD today.  Many did it solo and some even added a vest. Way to rock it.

 

WOD
AMRAP 1 minute Rest 1 minute
AMRAP 2 minutes Rest 1 minute
AMRAP 3 minutes Rest 1 minute
AMRAP 4 minutes Rest 1 minute
AMRAP 5 minutes

Movements
10 Burpees
20 Ring Rows
10 Power Snatches 95/65
20 Box Jumps 30/24
10 Thrusters 95/65
20 II Unders
10 WallBalls 20/14
20 Ring Dips
10 OHS 95/65
100 M Sandbag Run 45/25

During this workout you will complete as many reps as you can in 1 minute. You will rest for 1:00. After the 1:00 rest you will start over and complete as many reps as you can in 2:00. Repeat through 5:00 minutes.

Saturday 111022

Congratulations to Luke and Robyn Edwards on the birth of little Riley (6 lbs 2 oz.) Some of you are asking: What? When did that happen because she was at the gym yesterday knocking out 4X400m and 200 SDLHP…Yes she was, in true CrossFitNWA fashion.. Congrats Luke and Robyn!!!!!!



 

WOD

2 Person Team WOD
1 Suicide Sprint
300 II Unders
200 Squats
100 T2B
50 KBS 2/1.5
25 HSPU
1 Suicide Sprint

Only one member of the team is allowed to work at a time.