(479) 644-8108

Sunday 120930

Up and Coming Events

Saturday October 6th – Olympic Lift Clinic. For those that have to been to one of our clinics in the past, this will follow the same format. We will spend 2-3 hours working on the Clean, Snatch, and Jerk. NO WODS ONLY TECHNIQUE. It will be free to CFNWA members. We will start at 10:00am.

Saturday / Sunday October 13&14 – CrossFit Gymnastic Certification. Gym will be closed both days. Open to those that registered through CF HQ.

Saturday October 20th – CFNWA vs CF413 “The Shoot Out”. CrossFit 413 and crew will be coming up to our box for a little friendly competition. There are going to be several individual and team wods throughout the day. There will also be several twists to this, so no need to put your team together just yet. More info coming soon.  


WOD

2 Person Teams

Buy in
800m Run

2 Rounds of
15 Power Snatches 135/95
15 OHS 135/95
15 Back Squats 135/95
15 Burpee Pull Ups
15 Box Jump Up and Overs 24/20
15 Wall Balls 20/14
50 II Unders

Buy Out
800m Run

**The run can be complete together or broken up into intervals.. Here’s the kicker though:
EVERYTIME YOU HAVE TO BREAK UP A MOVEMENT, YOU TEAM HAS TO COMPLETE 3 BURPEES

“CrossFit is not dangerous. Bad coaching, poor movement and EGOS are dangerous. CrossFit scaled to the individual’s ability is the safest most effective program available.” 
       -author unknown-

Saturday 120929

Up and Coming Events

Saturday October 6th – Olympic Lift Clinic. For those that have to been to one of our clinics in the past, this will follow the same format. We will spend 2-3 hours working on the Clean, Snatch, and Jerk. NO WODS ONLY TECHNIQUE. It will be free to CFNWA members. We will start at 10:00am.

Saturday / Sunday October 13&14 – CrossFit Gymnastic Certification. Gym will be closed both days. Open to those that registered through CF HQ.

Saturday October 20th – CFNWA vs CF413 “The Shoot Out”. CrossFit 413 and crew will be coming up to our box for a little friendly competition. There are going to be several individual and team wods throughout the day. There will also be several twists to this, so no need to put your team together just yet. More info coming soon.  

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

WOD

“The Seven”
7 rounds for time of:
7 HSPU
7 Thrusters 135/95
7 K2E
7 Deadlifts 245/195
7 Burpees
7 KB Swings 2/1.5 pood
7 Pull Ups

“CrossFit is not dangerous. Bad coaching, poor movement and EGOS are dangerous. CrossFit scaled to the individual’s ability is the safest most effective program available.” 
       -author unknown-

Thursday 120927

BE GREAT

WOD
AMRAP 20:00
1 Power Clean 205/155     185/135     155/105  
5 Toes to Bar

10 GS Box Jumps 24/20
15 Air Squats

Choose your load

 



Monday 120924

What an awesome day today. Everyone rocked the team wod at the new place and then hung around to cheer every last athlete on. Awesome showing of the CrossFit NWA community today.

Move”
Well we managed to get the flooring down and most of the big stuff in and set up. The new place will be ready to rock “Fran” come Tuesday. Jenn and I cannot thank everyone that helped out today. It definitely would not have ran so smoothly. Again awesome showing of the CFNWA community.

Kids/Showers
Unfortunately, the new place will not be very kid friendly for a little while. Remember they are not allowed to run around outside due to heavy equipment being operated while construction is being completed. Once the expansion is complete we will have a kid’s room for the future fire breathers to hang out. Also we only have restrooms.
NO SHOWERS. Again once the expansion is complete we will have multiple bathrooms and showers.

Gymnastic Cert 
ONLY A FEW SPOTS REMAINING.

Check out this slideshow of all the boxes.

WOD
 Rest Day Closed

Wednesday 120926

Day 1
is in the books. It was an awesome day with some awesome “Fran” and “Heavy Fran” times. Cool to see improvements within just a few weeks of our last time doing “Fran.”  

Kids/Showers
Unfortunately, the new place will not be very kid friendly for a little while. Remember they are not allowed to run around outside due to heavy equipment being operated while construction is being completed. Once the expansion is complete we will have a kid’s room for the future fire breathers to hang out. Also we only have restrooms. NO SHOWERS. Again once the expansion is complete we will have multiple bathrooms and showers.

Also unfortunately we are without a water fountain, but only for a little while. It was either be completely without a home for 2 months or be a little inconvenienced. Be patient.


 

WOD
Strength  20:00  
Front Squats
Work up to a heavy set of 3 reps.
**Mix in some sets with pause squats, pausing in the bottom of each squat.

Conditioning

 7:00 AMRAP
7 Split Snatches 115/85 Alternating Legs
14 Pistols Alternating Legs
21 II Unders

“FRAN”day 120925

Move”
It’s go time. The time has come to dominate “Fran” in the new box. The address to our new home is 503 South Main Street. 3.2.1..GO

Parking
In case of a full parking lot, you can park in the library parking lot or to the building just to the south (B’ville Plastics). NO PARKING ON THE GRAVEL LOT ON THE NORTH SIDE OF OUR BUILDING. If your parking next to the caboose, it’s possible you might get towed.  

Kids/Showers
Unfortunately, the new place will not be very kid friendly for a little while. Remember they are not allowed to run around outside due to heavy equipment being operated while construction is being completed. Once the expansion is complete we will have a kid’s room for the future fire breathers to hang out. Also we only have restrooms. NO SHOWERS. Again once the expansion is complete we will have multiple bathrooms and showers.

Gymnastic Cert 
ONLY A FEW SPOTS REMAINING.

WOD
“Fran”
21-15-9 reps of
Thrusters 95/65
Pull Ups

-OR-

“Heavy Fran”
21-15-9 reps of
Thrusters 135/95
C2B Pull Ups

Sunday 120923

“The Move”
This will be our last wod at the facility on J Street. Lets go out swinging. Remember no 1:00 or 2:30 classes. We will have a hard stop at noon and move the remaining equipment. Feel free to swing by and help out. The more people the quicker it will go.. If you have a hammer drill bring it.

Kids
Unfortunately, the new place will not be very kid friendly for a little while. Remember they are not allowed to run around outside due to heavy equipment being operated while construction is being completed. Once the expansion is complete we will have a kid’s room for the future fire breathers to hang out.

Gymnastic Cert 
ONLY A FEW SPOTS REMAINING.

WOD
2 Person Teams

843M Plate carry 45/25
21 T2B
21 Burpees
50 II Unders
15 WallBalls
15 Burpees
50 II Unders
9 KB Swings 2/1.5
9 Burpees
50II Unders
843M Run

Extra Credit
Repeat above

Saturday 120922

Walking lunges Demo……

News & Events

·        Sunday will be our last day at our current location with the last class at 11am.  Immediately starting at noon we will begin the final move with set up on Monday’s rest day.  This is an exciting time as the new gym will be unbelievable and will handle all of our needs.  Feel free to help Sunday if you are available.

 

·        The gymnastic cert will be held the weekend of Oct. 13/14 and there a few spots left.  We highly recommend it if you are still trying to decide.  We guarantee it will be worth it. 

 

WOD


For time:

400m walking lunges

*(1) burpee penalty for every time you stop. 

 

Friday 120921

“The Move”
Last cycle at our home on J Street. It has been a great home, but it just couldn’t contain us. The kool-aid is just too good. We will move everything else Sunday. The last class of the day will be at 11 with a hard stop at noon. Then the move begins. Feel free to swing by and grab a stall mat. They only weigh 100 pounds each.

Gymnastic Cert  
We are quickly approaching Jeff Tuckers arrival. There are only a couple spots remaining for the gymnastic cert, which is Oct 13/14. If your on the fence I recommend it. It will be a weekend you won’t forget. Jeff Tucker is one of a kind.

Coaching the Muscle Up

AMRAP 15:00
7 Power snatch 95/65
7 Snatch balance 95/65
7 Overhead squat 95/65