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Thursday May 30th 2013

Congrats to Coach Crabs and Amanda on the birth of Baby Ella 7 lbs 5 oz. Both momma and Ella are doing great and resting. 

Good luck CFNWA Regional Athletes. Safe travels and represent…..

WOD

Buy In 
100 II Unders 

5 Rounds of 
3 Power Snatches (you decide load. go heavy as possible)
10 Burpee Pull ups

Buy Out 
100 II Unders

Post your time and load for Snatches.

Wednesday 130529

Reminders

The regional athletes leave for Chicago on Thursday. If you see them around the box the next few days don’t forget to wish them well. Athletes are Charity Nunn, Coach Josh Kirts, Landon Curd, Jonathan Smith, Coach Lacie Hewlett, Coach Leah Platz, and Kristen Smith.

Saturday June 8th – Olympic Lifting Club begins. Time will be posted next week. This is going to be awesome. If you love to oly lift this is for you. There is NO extra charge for this.

As the temperature gets hotter we need to consume more water.

WOD
*mainsite
2 5:00 rounds
Sprint 200m
Run 400m
Rest the remainder of the 5:00
Repeat

Then with time remaining or until completion do:

5 sets of heaviest possible of
2 Thrusters
1 Weighted Pull Up

During this portion of the workout you will complete a 2 rep max thruster then complete 1 weighted pull up. This a strength workout so it is not for time and you should rest as needed between sets. 

*Post your 2 200m sprint times and ea of your thrusters and pull up loads.

Tuesday May 28, 2013


Very proud of the the CrossFit NWA Community!!  Thank you all for participating in the “Memorial Day Murph” WOD!  

On Monday, CrossFit NWA along with hundreds of CrossFit boxes from coast to coast across this great country honored a real American Hero who gave the ultimate sacrifice.  Rest in Peace Lt. Michael Murphy (Navy SEAL) your sacrifice will never be forgotten.  We hope everyone had a safe and wonderful Memorial Day weekend. Thank you to all the men and women who have served and are currently serving protecting our great country and the freedom for which we stand.  God Bless You and Thank You!! 

WOD 

Rest Day – Closed

Monday May 27, 2013 Memorial Day

Happy Memorial Day to all those who have served in the U.S. Armed Forces. Please take a moment to remember those who gave the ultimate sacrifice serving our great Country.

In Honor and Remembrance of Memorial Day we will be open from 7am to 12pm.  We will do a hard stop and close right at 12pm, so please consider this when deciding when to come in and start the WOD. 

You are invited to drop in any time during these hours to honor one of our country’s greatest Heroes, Medal of Honor recipient Lt. Michael Murphy (Navy SEAL) who died in action against hostile forces protecting his men, fighting for the oppressed, and defending our great country.

WOD
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.  

Sunday May 26, 2013

Awesome turn out for the Memorial Day Weekend Sheep Dog Impact Assistance WOD at the Rogers H.S. 
What an amazing event and over half of those attending were from CrossFit NWA.  I am so proud of our community and how we always come together for a good cause and good time!!  

WOD
“Nasty Girls”
3 Rounds for Time
50 squats
7 muscle ups
10 hang power cleans  135/95

Friday May 24 2013


Sheep Dog IA at working helping the City of Moore, OK

Saturday- Reminder we will be closed Saturday in observance of the Sheep Dog IA WOD to Remember. For details go to:  http://sdiawodtoremember.eventbrite.com


Sunday – Regular hours

Monday – Memorial Day “Murph” We will open doors at 7:00am and close at noon. Come in at your leisure and honor one of the greatest heros in American history. 

WOD
Rest Day – Closed (no open gym)