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Tuesday 120731

Triple digits temperatures all week. Please hydrate.

Please remember to get your auto draft forms turned in before the end of the cycle.

The two mobility wods will be part of the warm up today. Please watch them and be familiar. 
http://www.youtube.com/watch?v=UY31J5BeKrg

http://www.youtube.com/watch?v=Lo59eqVip6I&feature=player_embedded

WOD

Strength
Back Squat
2-2-2-2
Front Squats
2-2-2-2
*Work at or around 80% of 1RM

Extra Credit
Grace 30 C&J 135/95
Row 1K
Half Karen 75 Wallballs
** 5:00 cap on each movement.

Monday 120730

It was a hot miserable cycle. You can either enjoy the rest or feel free to come in and make up one of the wods from the cycle, or work on a weakness.

Please remember to get your auto draft forms turned in before the end of next cycle.

WOD

Rest Day
Open Gym 11-1
CFK 4:30-6 ish
Open Gym 6 ish 7:30 *PLEASE REMEMBER TO STAY OFF THE FLOOR UNTIL CFK HAS FINISHED.

Sunday 120729

Incredible showing Saturday honoring two of our nations heros. The temperature was brutal and the wods were as well. Thank you everyone who showed up and pushed through the wods. We are so lucky to have people in this country who will put on a uniform and strap on a rifle every day to protect our freedom. Thank you for your service Sergeant Prescott Shipway and U.S. Army Specialist Scott Morrison. May you Rest In Peace…

Some of you tore your hands the other day on pull ups and ask about taping them. I do encourage athletes to protect their hands during wods that contain high reps of pull ups. It’s better to protect them at least for part of the wod (if the tape comes off) vs allowing them to tear and be out of commission for a couple days. Here is a couple videos on taping.

http://www.youtube.com/watch?v=G07p5JyO8HU&feature=related
http://www.youtube.com/watch?v=tdJNagr9L2E


Reminder
We are approaching August which begins our mandatory auto draft policy for payment. Please remember to pick up a form at the office.

WOD

Buy In
800 m Run

“Annie”
50-40-30-20-10 reps of
II Unders
Sit Ups

Buy Out
800m Run

Extra Credit
Prowlers and sleds
1-5 Prowler Push/Pull
1-5 Sled pulls (get creative crossovers, high pulls etc)

Saturday 120728

Reminder
We are approaching August which begins our mandatory automatic bank draft policy. Please remember to pick up a form from the office.

Update on our new home
All of the waivers submitted to the city were approved and build out will be under way very soon. We are looking at the beginning of October as hopeful move in date. With that we are still continuing to grow. I know the classes are sometimes extremely crowded and the lines for the showers are getting longer. There is a light at the end of the tunnel. The new facility is just under 10,000 sq foot and will have locker rooms containing four showers, stalls, and sinks in each. It is going to be sick….

WOD

Your choice of Hero wods

*This wod can be scaled, completed as a team, or as an individual.

“Ship”
9 RFT of:
7 Squat Cleans 185/135
8 Burpee box jumps, 36/30


Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, Saskatchewan, Canada, assigned to the 2nd Battalion, Princess Patricia’s Canadian Light Infantry, based in Shilo, Manitoba, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar province, Afghanistan

-OR-

“Morrison”

50-40-30-20 and 10 rep rounds of:

Wall balls
Box jumps 24/20
Kettlebell swings 1.5/1 pood


U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, TX, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device.

He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.

Friday 120727

Katie Bell

The time has come that we must bid Katie Bell farewell…  Katie has been a coach, competitor, and friend of CrossFit NWA for some time now and she will be missed as she embarks on a new chapter in life.   You have probably seen Katie Bell’s signature smile teaching on ramp or running a class from time to time or maybe even at the 2012 CrossFit Regionals in Chicago as she was one of the top 60 women to qualify for the event from the North Central Region.  Katie has not only been an avid CrossFit Athlete and Coach, but she also managed to finish her law degree back in the spring.  Katie will remain an active member of the CrossFit community both professionally and compeitively as she moves from Northwest Arkansas.

Please wish Katie the best as she travels to New Hampshire where she will live and work for CrossFit HQ as one of their associates.  Thank you Katie for everything you have done and for being a postive impact to the sport of fitness and to CrossFit NWA.  You will be missed…..

-CFNWA

WOD

10-9-8-7-6-5-4-3-2-1

Reps for time of:

Shoulder to Overhead 135/95

C2B Pull Ups

100m Sprint between each round

Post time as score.

Thursday 120726

“Avoiding danger is no safer in the long run than outright exposure.  Life is either a daring adventure or nothing.”   -Helen Keller

Cycle is over gang so rest up or come in for open gym to make up a WOD or work to improve those SKILLS…..

WOD

REST DAY

 

OPEN GYM

11am – 1pm

6pm – 730pm

 

 

Wednesday 120725


WOD

Strength
Snatch
3×1 @75, 2×1@85%, 2×1@90% of 1RM
**Snatches are full squat snatches. Please have your loads figured out prior to your arrival.

Extra Credit
Max Reps in 2:00 of
II Unders
Rest 60 sec
Max reps in 1:00 of
HSPU

Tuesday 120724

The dreaded wall climibs courtesy of last Sunday’s team WOD……….

 

Please remember we are going to mandatory auto bank drafts starting August for membership dues.  Keep in mind there are still no contract obligations and you have the freedom to go month to month.

 

WOD

6 Rounds of
Run 400m
15 alternating DB snatches 45/35
15 burpees
Rest 1:00

Monday 120723


Jim knocking out Overhead Squats during the morning classes….

3-2-1 GO!! Time to start another cycle gang, so hydrate and get ready.

Please remember to please refrain from parking in front of the business next door or to the side in front of the sign. Thanks.

WOD

Dead Lifts

3-2-1-1-1

then

21-15-9

DB Push Press 45/35

K2E

 

Sunday 120722

Newest graduating on ramp class on Saturday morning……

Please welcome out newest on ramp class from July.  If you see some of these new faces please give them a warm CrossFit NWA welcome and help them along with support and motivation.

WOD

REST DAY – CLOSED