(479) 644-8108

Friday 120831

Update on new building

I had a meeting today with the city leaders and the contractors. Here’s the good news. We have a tentative move in date of Sept 20. We will be moving into the existing 6000’ facility, which is three times the actual usable space we have now. The only issue is it is going to be a little longer on the expansion. This includes the restrooms, showers, and changing rooms. Only a small short lived inconvenience. We will have a multi use trailer on site that we will be using until the expansion is complete. Definitely will be back to the basics and will be in true “box” form.  Good things come to those that wait….There is a light at the end of the tunnel.


Rest Day

The doors will be open for a couple hours between 5-7 pm. Any HOA teams wanting to come in.

Thursday 120830


It is very important that the kids are not just turned loose and allowed to run around the complex during class. One of our neighboring businesses is a “Hot Rod” shop and they are constantly doing burning outs and racing up and down the parking lot. Once at the new facility, we will have a kid’s room and it will be
mandatory that all kids stay in the room. There will be NO running around outside allowed whatsoever. There are two busy streets on both sides of us. There will be a sign in and sign out sheet also.

Labor Day
Holiday Hours
We will be open only for the following classes: 0730, 0830, 11:00, 12:00, 3:30, and 4:30

Please be at gym ready to go when class starts. This means lift shoes on, taped up, and whatever other items is needed for the wod. When people are not ready to go at the beginning of class, it holds everyone up.


Thruster (from rack)


EMOM for 5:00 perform
3 Deadlifts 275/205 255/185 225/155
*Remainder of minute is Lateral Burpees

Post loads for thrusters weight of deads and number of lateral burpees completed.

Wednesday 120829


work up to a heavy single

work up to a heavy single

400m Sprint
rest 1:00
3X300 sprint :30 rest between ea
rest 1:00
400M Sprint  (try and match 1st 400 time)

Tuesday 120828

Adrian talks squatting below parallel

Monday’s mainsite wod

*25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
*25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
*20 Hang squat cleans, 35/25 DB
25 Hip extensions
30 Wall ball shots, 20/14
3 Rope climb ascents

Flashback to 2008

Monday 120827

Awesome cycle. Looooooooong weekend. I’m smoked like cheap crack.

“Evil triumphs when good men do nothing.” –Thomas Jefferson

“No rest for the wicked.” Ozzy Osbourne


Open Gym 11-1
CFK 4:30-6:15
Open Gym 6:15-8:30

Sunday 120826

Karrie W. and the 96


This will be another short AMRAP of sort. During this workout you will complete as many rounds as possible in 3:00 of the following:

1 Snatch Grip  DL + 2 Hang Power Snatch + 3 OHS
Rest 3:00 and Repeat

Rest and transition to next movement

3 Deadlifts + 2 Hang Squat Cleans + 1 Thruster (*The 2nd squat clean does not count as movement into thruster)
Rest 3:00 and Repeat

*You get to choose the load for both movements however, It should be a weight that you can manage to stay moving for the entire 3:00.

Extra Credit
MEUB Handstand Push Ups (*Comp Squad must use paralletes)
Rest 1:00 Repeat
Max Reps II Unders 2:00

Saturday 120825

This is a follow up to yesterday’s post. The question was what are some of or the most important quality’s in a person. I forgot one. “SELFLESSNESS”.

Self.less.ness – having no concern for self. The act of sacrificing one’s own interest for the greater good.

Each and every day our soldiers are willing to pay the ultimate sacrifice so that we can live in the greatest country on the planet without fear. There’s no special occasion like the July 4 or Memorial Day. There shouldn’t need to be for us to say thank you to those that serve and are willing to lay down there life for the stars and stripes.  Thank you to all of the soldiers who have served, are currently serving, and especially to those that have paid the ultimate sacrifice. May you Rest In Peace.


This workout is comprised of several different “Hero WODs”. I have taken movements and/or rep schemes from various Hero WODs and turned them into one. It is a 2 person team wod where only 1 person is allowed to work at a time with the exception of the 1 mile run. I would prefer to see both members run the full mile, but it is not mandatory. They must be done in the order as posted. Also to minimize the amount of equipment used, coed teams are discouraged unless your like me and your girl can lift as much as you.


“Leave Nothing”

2 Person Teams

1 Mile Run
24 Box Jumps 24/20
24 WallBalls
15 Power Cleans 155/105
15 Front Squats 135/95
15 Jerks 155/105
20 Deadlifts 275/205
30 KB Swings 2/1.5
10 Muscle Ups
50 Pull Ups
30 Burpees

*Sub for MU is Manmakers 45/35..

Friday 120824

Check out this video and think about your answer these questions. Sometimes we get caught up in the wrong things and forget about what drives you. All our goals should be the same. To be fit, stay healthy, and have fun with of course a little friendly competition here and there. Stay focused and train hard.  

What’s an important quality to you? I’m going integrity and loyalty.


AMRAP 3:00
Clean & Jerk 135/95

Rest 2:00

Run 800m

Rest 2:00

AMRAP 3:00
Power Snatch 135/95

*Post your # of C&J, your 800m time, and your # of Snatches as score.
**Scale up or down as needed. Keep in mind I’m looking for you to be able to keep moving during the three minutes.  

Thursday 120823

Cool little inspirational video


When is the last time you’ve taken an actual rest day?


Mandatory Rest Day


Wednesday 120822

This video seriously caused me to crack open a beer. As always K Star provided some great information and proved to have incredible patience. Please take advantage of your time and use it wisely.


Upper (Bench Press, SP, PP, PJ, or Weighted Pull Ups)


21 – OH Lunges 45/25/BP and T2B
15 – KB Snatch 1.5/1 and Burpees
9 – DB Thrusters 45/35 and Pull Ups