(479) 644-8108

Wednesday 111130

WOD

Open Gym 10:30-2:30

Rest Day 
CrossFit Kids

6-10 years – 4:15pm
11-15 years – 5:00pm
( Check CFK tab for WODs)

Tuesday 111129

Some big numbers and lot of PRs. Great to see..Here we go with the dreaded lunges WOD.

WOD

400 M Walking Lunge

Feel free to grab a vest, plate, or some DB to take along for the trip. Post time and number of steps.


Pssssst. You think this thing will push itself. This sucks…

Love the heart of our community

Monday 111128

I can’t wait to see some video from today’s team WOD. Broke in the new yolks and knocked off the dust of the prowlers and sleds.. Traveling Circus Productions was in the house getting some footage. Keep your eyes open.

WOD
Strength/Skill

Snatch (Power or Squat)
During this workout you will have 30 minutes to either find and post your 3 highest lifts, or 30 minutes to do skill work.

Conditioning
10 Min AMRAP
6 Burpees
9 Pistols
12 K2E

Compare to 6/11/11

Sunday 111127

 WOD

2-3 Person Teams

25 Wall Climbs
1 Rope Climb
50 DB Thrusters 35/25
2 Rope Climbs
75 Tators
3 Rope Climbs
100 Power Snatches 75/55
4 Rope Climbs

**During this wod each team must complete the following:
1 Yolk Walk
1 Prowler Push
1 Sled Pull

Saturday 111126

Hope everyone enjoyed their Thanksgiving. Awesome job to everyone that made their way in to honor “Santora” with a pumpkin pie hangover. RIP U.S. Army Sergeant Jason A. Santora.

For those thay may have missed it and would like to make it up, here’s your chance.

WOD
Rest Day Open Gym 9:00 – 12:00

Make sure your welcome the recent on ramp graduates. Most have already been in dominating WODs. From left to right: Jason, Amy, Joe, Kaw,  and Tim..Congrats guys….

Friday 111125


U.S. Army Sergeant Jason A. Santora, of Farmingville, New York, assigned to the 3rd Battalion, 75th Ranger Regiment, based out of Fort Benning, Georgia, died in Logar province, Afghanistan on April 23, 2010, from wounds sustained during a firefight with insurgents. He is survived by his parents Gary and Theresa, and sister Gina.

WOD

Santora

3 Rounds for reps of:

 Squat cleans 155/115
20′ Shuttle sprints (20′ forward + 20′ backwards = 1 rep)
Deadlifts 245/195
Burpees
Jerks 155/115
Rest 1 minute

Post total # of reps

During this workout you will spend 1 minute at each station and complete as many reps as you can before given the command rotate. Same format as FGB.

Thursday 111124

Happy Thanksgiving

 This is a time to enjoy that pumpkin, apple, or pecan pie. Eat all the turkey, stuffing, and mashed potatoes you can because Friday it back on and the countdown for “The Open” continues.

Don’t forget the “Turkey Trot” put on by Sheepdog Impact Assistance. All proceeds go to our police fire and military families. Below is a link with race info.

http://nwaturkeytrot.eventbrite.com/

If you can’t make it to the Turkey Trot, give this a go.

WOD
100 Jumping Squats
100 Sit Ups
100 Lunges
100 OHS W Frozen Turkey

Wednesday 111123

HOLIDAY HOURS 

Wednesday – Regular hours
Thursday – Closed Turkey Day
Check out the “The Turkey Trot”  
http://sheepdogia.org/


Friday- Regular hours
Saturday – Rest Day closed


 

WOD

“Filthy Fifty”

50 Box jump, 24/20
50 Jumping pull-ups
50 Kettlebell swings, 1/25#
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/33
50 Back extensions
50 Wall ball shots, 20/14
50 Burpees
50 Double unders

Inspirational

Tuesday 111122

HOLIDAY HOURS 

Tuesday – Open Gym & CF Kids
Wednesday – Regular hours
Thursday – Closed Turkey Day
Friday- Regular hours
Saturday – Rest closed

WOD
Open Gym 10-2:00pm

Monday 111121

IN THE NEWS!!!!!

HOLIDAY HOURS 
Monday – Regular hours
Tuesday – Rest CF Kids
Wednesday – Regular hours
Thursday – Closed Turkey Day
Friday- Regular hours
Saturday – Rest closed

WOD
4 – 5 minute AMRAPs

AMRAP #1
10 DB Hang Power Cleans 35/25
10 Toes 2 Bar

Rest 3 minutes

AMRAP #2
10 Power Snatches 95/65
20 II Unders

Rest 3 minutes

AMRAP #3
10 OHS 95/65
10 HSPU

Rest 3 minutes

AMRAP #4
10 DB Thrusters 35/25
10 Chest 2 Bar Pull Ups