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Monday 121231

Well, its time to close out 2012 and look forward to a New Year.  What a year it has been with changing locations (once again) and most of all with all of the accomplishments by everyone at CFNWA.  We have been privileged to witness and be part of everyone’s success and there is nothing more rewarding.  Thank you for making CFNWA what it is and for Forging Elite Fitness with us.

Break out the journals and log the last WOD of the year with a classic!

*Holiday Hours – New Year’s Eve and New Year’s Day

New Year’s Eve:  NO 6:30pm class.  All others the same.

New Year’s Day:  7:30am, 8:30am, 11am, 12pm, 3:30pm, and 4:30pm

WOD

“FRAN”

21-15-9

Thrusters  95/65

Pull-Ups

*Scale as needed.

Sunday 121230


Hopefully everyone took Saturday to recover and enjoy the little bit of snow that fell.  We have a great cycle to end the year and bring in the new.  Get ready because it is going to be an exciting 2013!!

*Holiday Hours – New Year’s Eve and New Year’s Day

New Year’s Eve:  NO 6:30pm class.  All others the same.

New Year’s Day:  7:30am, 8:30am, 11am, 12pm, 3:30pm, and 4:30pm

WOD

Two Person Teams

3 Rounds for Time:

Run 800m

30 Deadlifts

30 T2B

30 Power Cleans

30 Bar Facing Burpees

30 Shoulder to Overhead

*Rx-1 155/105, Rx-2 135/95, Rx-3 115/85


 

Saturday 121229

Nice work with honoring an American Hero “J.T” who scarified all defending our great nation.

Take Saturday as a day to recover and give that body some well deserved rest.

*PLEASE NOTE:  Limited Holiday hours for New Year’s Eve and New Years Day.

New Year’s Eve:  NO 6:30pm class.  All others the same.

New Year’s Day:  7:30am, 8:30am, 11am, 12pm, 3:30pm, and 4:30pm


WOD

REST DAY – CLOSED


Friday 121228

In Honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA.

Jeff Taylor (J.T.) died while conducting combat operations, when the MH-47 helicopter he was aboard on a rescue mission crashed in Kunar Province, Afghanistan.  JT was one of 16 troops killed when a MH- 47 Chinook helicopter was shot down in Afghanistan on June 28, on a daring daylight mission to reinforce a four-man SEAL reconnaissance squad that had been ambushed in 8,000- foot mountainous terrain.

Taylor, seven other SEALs, and eight Army “Nightstalker” Commandos died in their heroic attempt to rescue their fellow SEALs. LT Michael Murphy, Matthew Axelson, and Danny Dietz as they fought on courageously, providing protective fire for a fourth squad member to escape, before they were killed in the fierce firefight by overwhelming Taliban forces.

A total of 11 SEALs died that day in the Global War against Terror. It was the biggest single loss of life for Naval Special Warfare forces since World War II. These SEALs embodied the Navy’s core values of Honor, Courage and Commitment, and took care of their teammates to the end.


WOD

“J.T.”

21-15-9 reps for time of:

HSPU

Ring Dips

Push Ups

Thursday 121227

Get your new LK signature series lift shoes today!!

 

CrossFit is empirically driven.  In other words it is measurable, observable, repeatable fact or data.  It is not theory or just a “good” idea, it simply works.  This is why you see the CrossFit community use open source outlets (internet) to support its values.  From HQ to its affiliates, CrossFit is dependent on full disclosure of its methods, results, and criticisms.  CrossFit uses what works and stays away from what doesn’t.

 

With this said, record your data and strive to PR your lifts, rounds, and times each and every WOD!  Be thinking of your 2013 goals, write them down and make it happen!


WOD

 

5 rounds for time:

3 hang clean (power,split,squat) 

15 T2B

15 GS box jumps

 

*Every odd round begins w/ 3 burpees

*Every even round begins w/ 6 burpees

 

Rx-1 225/135 24/20 Rx-1 185/115 24/20 Rx-3 155/105 24/20


Wednesday 121226

Time to get back to work!  Whether it was reuniting with loved ones or the latest CrossFit gear, we hope everyone got what they wanted for Christmas.  For those of you still traveling, be safe and we’ll be here waiting to do work when you get back!


WOD

Snatch (any style)

EMOM increasing loads until failure.

*Starting load at approximately 75% of previous 1RM

Conditioning

7min AMRAP

Buy in 100 II unders

-then-

5 weighted lunges (bar in front rack position)

10 lateral burpees

Rx1-95/65, Rx2-85/65, Rx3-75/55


Tuesday 121225

Merry Christmas

We at CrossFit NWA couldn’t think of a better way to spend our Christmas Eve than with all of you that came to do “12 Days of Christmas.”  What a great day and fun WOD with the best CrossFit Community in the World.

CrossFit NWA wishes you a very Merry Christmas.  Hold your loved ones a little closer today and remember what is important in life and count your blessings.  We hope everyone gets what they want for Christmas and has a great day!!

WOD

Christmas – Closed

*See you Wednesday for normal hours..

Monday 121224

A couple of years ago we started a little “Night Before Christmas” tradition with our very own “Twas the Night Before Christmas” poem, CFNWA style….  Every year it’s a little different…  Enjoy….

“Twas the Night Before Christmas”

‘Twas the night before Christmas when all through the box not a thing was stirring, not even the ladies in their crazy CrossFit socks,

The stockings were hung from the pull-up bars with care in hopes that St. Nicholas would soon be there,

The CrossFit kids were nestled all snug in their beds while visions of Paleo cookies danced in their heads,

With Jenn in her lulus and Lee in his red white and blue Nanos, had just settled in for a long winters rest day,

When out in the parking lot there arose such a clatter, Lee sprang from the office to see what was the matter,

Away to the front he flew like a flash, pushed open the front doors and came out with a crash!

The moon on the breast of the new fallen snow gave luster of mid-day to the prowlers and sleds below,

When, what to Lee’s  wondering eyes should appear but nine CrossFit coaches with a sack full of gear,

Then off in the background, a little fat man, so lively and quick. Lee knew in a moment it must be St. Nick,

More rapid than eagles the coaches they came,  he whistled and shouted and called them by name,

Now Lacie! Now Leah! Now Moss and Crabs. On Kelley, On Joe, On Wendi and Kirts, On  Kevin onward,

To the top of the rope then climb over the wall, lunge away, lunge away, lunge away all.

What was this magical show that looked so odd, of course, It was a Christmas team WOD!!

Lee backed up and was turning around when down the rope, St. Nicholas came with a bound,

He was dressed in skins from head to foot, His clothes were tarnished with chalk and soot!

He had a bundle of bumper plates flung on his back, he looked like Rich Froning just without the six pack!

St. Nicholas and the coaches spoke not a word, but went straight to their work.  They quickly did Burpee’s and a single heavy split jerk!

They took turns with the reps moving down the line, it was a big chipper, all for time,

Always the coach, Lee jumped in shouting with glee, “short breaks and crease of the hip below the knee!”

Finally they were finished, all the coaches lay on their backs, but not St. Nick, he was already returning weights to the racks.

He glanced over at Lee and gave a big wave,  then he said without warning, “until next year, you all behave,”

Although CrossFit NWA was his favorite and always the best, he had to be leaving so he could visit the rest,

He stepped in to nothing other than a jeep and sped down the road not missing a beat,

But we all heard him exclaim as he drove down the street, “Happy Christmas to all at CrossFit NWA and to all a Good Night!

-Crabs

WOD

Christmas Eve – Open Gym

8am – 12am


12 Days of Christmas*

For time:

1 Clean and Jerk
2 Deadlifts
3 Burpees
4 Pull Ups
5 Box Jumps
6 Wallballs
7 KBS
8 Ring Dips
9 Push Ups
10 Hip Xt 
11 GHD Sit ups
12 Front Squats


RX Men BW, women 80% BW
1.5/1 pood
24/20


*This WOD is completed like the song.  On the 1st Day of Christmas = 1 C&J.  On the 2nd Day of Christmas = 2 DL, 1 C&J.  On 3rd Day of Christmas = 3 Burpees, 2 DL, 1 C&J.  On the 4th Day of Christmas = 4 Pull ups, 3 Burpees, 2 DL, 1 C&J……  and so on until reaching the 12th Day of Christmas.


Sunday 121223

 

Almost Here………..

Christmas is almost here gang and we will be doing a special WOD during open gym Christmas Eve Monday morning between 8am and 12pm.  Stay Tuned.

This time of year is very special to all of us and we just want to say again how much we appreciate our members and staff.  We have been in and around CrossFit for several years now and can say our members are some of the best in the business.  Thank you!!

WOD


Option A
AMRAP 15 Minutes
Run 200 M
3 Muscle Ups
6 HSPU
9 Power Snatches
RX1 – 125/85 RX2 – 115/75 RX3 – 95/65


-or-

Option B
AMRAP 15 Minutes
Run 200 M
5 KB Swings
7 Burpees
9 Power Snatches

RX1 – 2/1.5 pood 125/85 Rx2 – 2/1.5 115/75, RX 3 1.5/1 95/65

HOLIDAY HOURS
Christmas Eve
8-12 Open gym format
“The” WOD will be posted 

 

Saturday 121222

“Failure”

-Accept it; embrace it, for it is what makes us better in CrossFit. Those who will succeed are the ones who come in and fail openly and repeatedly, but have the humility to keep trying until they change it. We will never improve by dismissing a movement simply because we can’t do it or execute it perfectly. Seek out those weaknesses and work to make it one of your strengths.

Start Now….

WOD

“Lynn”

5 rounds for max reps of:

Bench Press – Body Weight

Pull Ups

*Post reps for both movements in all rounds.


HOLIDAY HOURS
Christmas Eve
8-12 Open gym format
“The” WOD will be posted