(479) 644-8108

Saturday 120630

DUES DUES DUES

Please get your dues in ASAP. Starting August 1st we will be going to a mandatory automatic bank draft or electronic bill pay for everyone. Sorry for any inconvenience this may cause.  

Parking Issues
Please no longer park directly in front the building across from us (Building #506) Monday – Friday during business hours. As always, we have found a way to make our neighbors unhappy with our “cult”. You can park on the north side of the parking lot in front of the building, just not directly in front of the business. At the new location we will have plenty of parking.


 

Great nutritional video

PLEASE DRINK PLENTY OF WATER. MOST OF THE WOD WILL BE OUTSIDE

Team WOD

Buy In
800m Team Sandbag Carry (Both team members must run. Med balls or plates will also be a scaled option.)

Then  

2 Rounds of:

150 II Unders or 300 Singles (S) 
100 Pull Ups
50 DB Thrusters 45/35 35/25 (S)
25 Burpee Box Jumps 24/20 20/14 (S)

***At some point during the wod your team must complete 10 rope ascents and 5 Prowler PULLS. These can be broken up as needed.

Friday 120629

WOD
Strength
Front Squat
3-3-2-2-1-1-1

Extra Credit

25 Strict Pull Ups or Chin Ups
25 Weighted Sit Up (Use DBx2, KBx2, or Medball
25 Strict Ring Dips

Thursday 120628

Incredible cycle gang. We averaged 200+ people everyday this cycle with triple digit temperatures. That speaks volumes about your commitment.

A lot of big numbers on deadlifts today as well as several 1st time handstand push ups.  Awesome job.

Construction on the new place started this week, but it looks like it’s going o take a little longer than hoped to get it finished. We initially hoped for Sept 1st. That’s probably not going to happen. Looking like closer to Oct 1st ish. However, I can assure you it’s going to be worth the wait.


WOD

Rest Day

I will be opening the gym up at 11 am and will keep it open until 6:30. This will be “Open Gym” format for those needing to practice for the up and coming throwdown. HOWEVER, the tennis academy athletes have priority between 2:30-3:30 and CrossFit Kids have priority between 4:30-6:00. You can still take equipment outside to complete and enjoy the heat since ALL of the throwdown wods will be outside.  

Wednesday 120627

 


WOD Demo

WOD
Complete five rounds NOT FOR TIME of:
Deadlift, 3 reps
Max rep Handstand push-ups


During this workout you will load a bar and complete 3 controlled deadlifts with weight of your choice. After the 3rd rep you will transition and complete max reps of handstand push ups. During the HSPU you are allowed to complete them strict or kip. Once your feet touch the ground this concludes the round. Rest as needed between rounds.

Post DL load and # of reps during each round

Tuesday 120626

NWA THROWDOWN
We are getting close to the NWA Throwdown, which is July 7th. We are still in need of volunteers and judges. To be a judge you need to have at least 6 months of CrossFit experience. Please contact Lee or Lacie ASAP if you are interested.

WOD
“Nancy”

5RFT
Run 400m
15 OHS 95/65

Monday 120625


WOD
Strength

Clean
1-1-1-1-1-1-1

Extra Credit
Burpees
10-9-8-7-6-5-4-3-2-1
T2B
1-2-3-4-5-6-7-8-9-10

Sunday 120624

NWA THROWDOWN

Anyone not competing in the Throwdown and have 6+ month CF experience that is interested in judging please shoot myself or Lacie and email. We will get your name on the list. All help is appreciated. This is sure to be a fun event.

WOD

Rest Day – Closed   

“Work capacity to fitness is like location to real estate”.

Saturday 120623

Time to honor one of our nation’s hero’s. Thank you for your service “Cale”. May you RIP….Leave Nothing

Army Pfc. Cale C. Miller

Died – May 24, 2012 Serving During Operation Enduring Freedom

Army Pfc. Cale Miller 23, of Overland Park, Kan.; assigned to 4th Battalion, 23rd Infantry Regiment, 2nd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, Wash.; died May 24 in Maiwand, Afghanistan, of injuries caused by an improvised explosive device

WOD

“Cale”
5 RFT
5 Hang Cleans 185/135
24 GSBJ 30/24
12 HSPU
23yd bear crawl followed by run


Friday 120622

FWB 2012

Run 1 mile
150 II Unders
50 Burbees

Run 800 m
100 II Unders
35 Burpees

Run 400 m
50 II Unders
20 Burpees

Thursday 120621

CrossFit Total Standards


WOD

“CFT”
1 Rep Shoulder Press
1 Rep Back Squats
1 Rep Deadlift

*During this workout, you will have 3 attempts ONLY at each movement to establish your 1RM. Post total of all 3 lifts