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Sunday June 30th 2013

Hopefully everyone enjoyed their rest day yesterday. Saturday rest days are rare. Also it’s been extremely hot the last few days and some counties have been under a heat warning. Be cautious, stay hydrated, and pay closer attention to your bodies temperature. There has been 1 heat related death reported already this year. Be smart. 

Time for a Team WOD

600m Medball Team Run
100 wall balls
100 burpees 
100 box jumps 24/20
100 med ball sit ups
600m Medball Team Run

Friday June 28th 2013

For those not on facebook we have announced our “CF for Hope” game plan. On Saturday July 6th, all morning classes will be postponed until the afternoon. We will begin “CF for Hope” with our CF Kids crew. After they are finished the adults will throw down. The WOD is the same Hope workout as last year. FGB format involving different movements.

After all the heats are run, people can either shower at the box or run home and then come back for dinner. We’ll have a cookout (burgers, dogs, cold beverages) followed by some killer fireworks. Get the word out. All crossfitters are invited regardless of the box. The WOD will be a “pay to play” with all raised going to the Hope charity. Stay tuned for more info…

Shoulder Press
10 min heavy triple (3reps)
Push Press
10 min heavy double (2 rep)
Push Jerk
10 min heavy single (1 reo)


Mainsite 6/27/13
AMRAP 12:00
10 Burpees
25 II Unders

Saturday June 29 2013

Saturday June 29, 12:00 all ages


100m sprint
10 lunges
10 push ups
20 squats

“Big Dogs”
200m sprint
10 overhead weighted lunges
10 game style push ups
20 squats

Tuesday June 25, 2013

Tuesday June 25, 2013

4:30 6-10 yoa

5:30 11-14 yoa

In this FGB style workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. Do three rounds.

The stations are:

side to side hurdle jumps

kettle bell swings

wall ball


Monday June 24th 2013

——More Good Info

While we are on topic and continuing to learn day to day, let’s talk about a cool down. This is something that I really haven’t done much of or even thought a lot about, but I’m just like you and learn new things every day. After a workout it is important to gradually bring your heart rate down and allow the muscles to gradually decrease in rapid blood flow versus a hard stop. A hard stop is usually what happens after say “Fran” just rocked your world and you hit the ground ready to die. Let’s change that process and after a workout take a quick second to post your score, cheer some others on, then jump on the air dyne or rower and nice and easy “cool down”. I’m talking super slow here. This will allow the muscles to recover faster and less soreness will set in. For a long grind say like Murph or Badger you won’t need to spend as much time cooling down because your intensity wasn’t as high for a long period of time. The shorter and the more intense, you should stay on that thing a little longer. How long you ask. Listen to your body. You’ll know when.


10-9-8-7-6-5-4-3-2-1 reps of
1-2-3-4-5-6-7-8-9-10 reps of
Pull Ups

RX1 135/95
RX2 125/85

The load should never be so heavy that your only able to do one at a time especially in the beginning of a workout. Remember small goals or sets (ok I’m gonna do 5 then I can rest)and short rest periods ( go).

*Competitor’s Tab

Sunday June 23 2013

What is CrossFit? – CrossFit is Constantly varied, Functional Movements, executed at High Intensity. I stress the high intensity part. That’s where you will see your results. We do require however that you progress to the intensity stage. You must first understand the mechanics of the movement then be consistent, and only then do we implement intensity.

Some of us get too wrapped up in doing the RX loads or reps just do have that by our name or because we feel we are cutting it short, but in doing so it takes longer than our projected or goal times. That’s when we lose intensity and you don’t get the desired workout.

Challenge- I challenge each of you to check your egos and allow the workout to give you the desired effect (example “Fran” I want sub 7:00. Average times are 5-7 min). Break your reps up into shorts sets ad only rest 3-10 seconds then back to work. It’s OK to scale, but challenge yourself and push yourself to the limit.

Some great blogs on mental toughness…

Back Squats 3×4 at 70%


Power Snatch + Full snatch: 2 sets at 75%, 2 sets at 80%, 2 sets at 84%  (No more than 6 sets)

Cash Out
100 Sit Ups
5:00 on Air Dyne or Rower  Max calories

Competition Athletes Check CFNWA Comp Tab for more info