(479) 644-8108

Thursday 130131

A member of the CFNWA family reached out to me and asked for help in putting together a wod for her to during an open gym. She told me that her brother-in-law (Steve Shirk) of 20 plus years has been battling stage 4 cancer and unfortunately is losing the fight. So, like all close families do, we are pulling together, throwing prayers their way and showing our support. If you see Michelle or Gerry Snieski around give them a hug and let em know we are thinking about them during their time of grieving.

Steve Shirk family
Steve, Cassy, four boys Devon, Bobby, David, and Brian

WOD  
“Shirk”
Buy In 400m Run
4 Rounds of (representing his four boys)

2 Deadlifts (#of years battling cancer)
8 Burpee Pull Ups (representing 4 boys seeing their father battle cancer for 2 years)
25 Game Style Box Jumps ( #of years Steve and Cassy have been together)

Buy Out 400m Run

RX1 – 315/225 24/20
RX2 – 275/185 24/20
RX3 – 225/155 24/20

 

Wednesday 130130


Have to give a shout out to my Josie girl for taking her first gymnastics meet. One first place two second places and one third place giving her First Place All Around… Nice job girl.


Also shout out to School Boy on a PR snatch of 215#. Just one of many on the day. Keep up the hard work.

Open registration starts this week. Everyone is encouraged to sign up.

WOD

Open Gym 5:30-7:30 am 

Open Gym 11-1

CFK 4:30-6:00

NO PM OPEN GYM (Sorry Gang)

Tuesday 130129

 

Get motivated and remember to be good or great you have to work at it.  Never forget the progression for success.  Mechanics/Form – Consistency – Intensity.  In that order.

WOD

Skill/Strength

3 Position Snatch

Working Sets of three (3)

High Hang-Take Off-Floor

OR

Find new 1RM

-then

AMRAP 10 minutes:

5 HSPU

10 Squat Snatches 95/65

200m Shuttle Run


 

Monday 130128

 

Check out this video by “Again Faster” on releasing the quads and hip flexors in a different way other than using the foam roller.  Many of us are often searching for ways to help those legs and also help with our tight hip flexors.  Especially after the recent WODs.  There’s a Trigger Point Quad Roller floating around the gym, so if you see it or can take it away from someone already using it, give this technique a try.  Enjoy….

WOD

AMRAP 15 minutes:

100m Sprint

10 Ring Dips

20 II Unders

*Post total number of reps as score.


 

Sunday 130127

 

Hope everyone took advantage of their rest day and recovered from “Sean”. Time to get back to work.


BIG SHOUT OUT TO OUR OWN CHARITY NUNN FOR WINNING THE CROSSFIT FAYETTEVILLE COMPETITION..HARD WORK PAYING OFF.


WOD

2 Person Teams w 1 working at a time

400M Run
51 Hang Power Cleans 135/95
51 Alt DB Snatches 45/35
400m Run
31 T2B
31 Shoulder to Overhead 135/95
400m Run
31 Wallclimbs
31 Power Snatches 135/95
Run 400m
51 Overhead Lunges 45/25 (*must use your plates from bar)
51 HR Push Ups
400M **Team Run

 

Saturday 130126

CrossFit Kids
12:00

Last class for our New On Rampers
12:00

Nutrition Class
1:00

WOD
Rest Day
Closed

Friday 130125

REMINDER – Mary and Kevin will be putting on a Nutrition Clinic on Saturday at 1:00. All CFNWA members are welcome to attend. For questions reach out to Mary. She is leading the challenge.

Let’s honor a hero…  

U.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyomissing, Pennsylvania, assigned to the 2nd Battalion, 502nd Infantry Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based in Fort Campbell, Kentucky, was killed on November 22, 2010, in Kandahar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his fiancee Christina Martin, mother Charlene Flannery, and brothers Sergeant Brian Flannery and Devin Flannery.

WOD

“Sean”

10 RFT of:

11 Chest to bar pull-ups

22 Front squats 75/55

Thursday 130124

PLEASE TRACK YOUR SCORES IN THE NEW SYSTEM. IT’S SUPER SIMPLE AND FAST.

WOD

Strength/Skill
Clean & Jerk

Either spend the time attempting to find a new 1RM or work in some 3 position cleans finishing w one Jerk (at or around 60 – 65% 1RM).

-THEN-

Conditioning
For time choice of

“Grace”
30 Clean & Jerk 135/95

or

“Isabel”
30 Snatches 135/95

* 8:00 time Cap

Wednesday 130123

Remember to track your workouts through the new system, you have to sign in everyday.

WOD

AMRAP 18:00

5   Deadlifts
10 Toes 2 Bar
15 GS Box Jumps
20 KBS
25 II Unders

RX1 – 225/155 24/20 1.5/1

 

Rx2 – 185/135 24/20/ 1.5/1.

**Post total number of reps completed. 

Tuesday 130122

New oly boxes getting broken in today…..

WOD
Rest Day

Open Gym 5:30-7:30am
Open Gym 11-1
Open Gym 5:30-7:00pm