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Wednesday 121031

Kirk and the beloved 400m lunges WOD……

HOA this coming weekend!! CrossFit NWA will have almost 50 athletes competing in this weekend’s HOA competition in Springfield, MO.  Come show your support and watch an awesome even.

*Note, there will be limited hours Friday and Sunday for the gym.  Please stay tuned.  Saturday is a rest day.



Five rounds for time of:
Run 400 meters
30 Box jumps 24/20
30 Wall balls 20/14

Tuesday 121030


Day full of squat cleans and jerks……

Just a reminder Heartland of America Competition in SpringField MO is this coming weekend and CFNWA will be representing with some big numbers.  We will have 8 teams from CFNWA competing in scaled and Rx divisions.  We have a good shot and making a dent in the competition as everyone has worked very hard to prepare.

Come up to Springfield and support your athletes!  There will be events Friday night, Saturday, and Sunday morning.  If you’ve never experienced a CrossFit competition before, this is a great one to see.

*Note, there will be limited hours Friday and Sunday for the gym.  Please stay tuned.  Saturday is a rest day.


Rest Day

Open Gym

11:00am to 1:00pm


5:30pm to 7:00pm


Monday 121029

WOD Demo




Squat Cleans

Work up to a heavy single.  Establish a new 1RM.



Open WOD 11.3

AMRAP 5:00

Squat Clean RX1-165/110, RX2-135/95, RX3-115/85

Thruster/Jerk  RX1-165/110, RX2-135/95, RX3-115/85

*Post rounds and reps as score.

Sunday 121028

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.



For time:
30 Clean & Jerk RX1-135/95, RX2-115/85, RX3-95/65
Run 1 mile
10 Rope Climbs
Run 1 mile
100 Burpees

*Grace Style C&J.

Saturday 121027


2 Person Teams
Buy In 800 M Run
2 Rounds of
25 Pull Ups 
RX 1 C2B, RX 2 C2B, RX 3 Reg
25 OHS  RX1-135/95, RX2-115/85, RX3 -95/65
25 GS Box Jumps  RX1- 24/20, RX2- 24/20, RX3-20/14
25 Push Ups RX1- Rings (HOA standards) RX2 -Perallete, RX3-Reg
25 Power Snatches
RX1- 135/95, RX2 -115/85, RX3- 95/65

*Only one person working at a time with the exception of the 800m Run.

Friday 121026

Denny 2012 CF Games final WOD

Come in for some HOA training or just make up a missed wod

Open Gym
10:30 – 1:00

Thursday 121025

Coming in November

Heart of America – November 2-4th. CFNWA has 8 teams going to HOA. The competition is Friday Saturday and Sunday. Saturday the 3rd is a rest day. We would love to get as many supporters there as we possibly can. Let’s packed the house with CFNWA

Squat Clinic - TBA




EMOM for 7:00

3 deads 275/185

Remainder of minute do II Unders


Score is # of II Unders



Wednesday 121024

If anyone is interested in ordering gear from Reebok, click on the sidebar link and save money.

Check out these two diff photos of Coach Kirts. Awesome improvement on that finish.

Early CFNWA days



Back squat 78%
3 reps x 10 sets at 78% of 1RM.

Front squat
3 reps x 5 sets at 70% of 1RM 

 Extra Credit

1:00 Max reps Rest  1:00 if doing multiple movements (HOA teams some of these popped up last year)

II Unders,
Rope Climbs,
Ring/Bar MU
Distance HS walk
Ring Dips
Pull Ups

Monday 121022

This is what the CrossFit NWA community is all about. Not only was everyone in the house screaming and cheering for Jax aka School Boy, check out Coach Kirts on the right…..Great Photo


Rest Day
Open Gym 10:30-1:00
CFK 4:30-6:00
Open Gym 6:00-7:30