(479) 644-8108

Monday July 8th 2013


Hope everyone had a great weekend. It was one to remember….

Strength 

OHS 
5-4-3-2-1-1-1

Conditioning 
AMRAP 7:00

10 OHS @ %50 of your 1RM above
10 Lateral Burpees 
STAY MOVING 

Post load and rounds plus reps as score

Sunday July 7 2013

What a wonderful turnout for “Hope for Cures”. We raised almost $1,500.00, made Rich puke, and saw some BIG things go boom. I can’t thank each of you enough. Several times throughout the evening I looked around and saw some amazing people that have traveled some crazy journeys. We are lucky no doubt to have such a strong amazing community. You guys make it easy for me to come to work every day….For that I thank you.

WOD
A much needed rest day CLOSED

Oly Club lifts at 1:00

Saturday July 6th 2013

“Hope for Cures” fundraiser starts at 3:00 with our CFK kicking it off. The adults will start immediately after. It’s a “donate to play” play format with a $5 minimum and no max. We will run heats every 20:00 until everyone gets through. We will start serving food between 6 and 7. Lot’s of cold adult beverages on hand, along with some music, and a great community to share some stories with. Bring the kiddos. FIREWORKS will kickoff at dark. NO REGULAR CLASSES. THIS INCLUDES 7,8,9,10, AND 11.

ALSO ON SITE

Rush Running is giving CFNWA an exclusive on the arrival of the new Nano 3.0’s
Mike will be here with the full stock.

WOD

“HOPE FOR CURES”

JULY 6,2013
THREE ROUNDS OF:
BURPEES
POWER SNATCH 75/55
BOX JUMP, 24″ BOX
THRUSTER 75/55
CHEST TO BAR PULL-UPS

“Hope” has the same format as Fight Gone Bad. In this 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. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for a good score. One point is given for each rep.

Saturday July 6, 2013

Saturday July 6, 2013

3:00 all ages. We will be having burgers/dogs around 7-7:30 and firework display at dark.

WOD

“Hope for Cures”

“Hope” has the same format as Fight Gone Bad. In this 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. 

The movements are:

burpees

ohs/snatch

box jump

thruster

ring row/pull-up

Friday July 5th 2013

NO 6:30 PM CLASS TODAY. ALL OTHER CLASSES AS NORMAL

OLYMPIC LIFT CLUB – WILL BE SUNDAY AT 1:00PM

SATURDAYS EVENT – DON’T FORGET TO BRING LAWN CHAIRS AND ANY SUPER DELICIOUS DESSERTS. WE WILL HAVE BURGERS, DOGS, CHIPS AND COLD BEVERAGES. AWESOME FIREWORKS DISPLAY STARTS AT DARK.


Incredible turn out all day for a hero WOD and to celebrate Independence Day. Tough workout, but everyone pushed through and worked hard. Awesome job by everyone.

WOD
AMRAP 18:00
5 Deadlifts 185/135
10 Pistols 
15 Alt DB Snatch 45/35
20 T2B

Cash Out
Row 1K

Thursday July 4th 2013

Happy Birthday America 

Remember limited hours today. 8:00, 10:00, 11:00 and 12:00 only.

The parking lot will be blocked off for the WOD. You can park pretty much anywhere else. 

U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, CT, assigned to the 3rd Battalion, 1st Special Forces Group (Airborne), based out of Joint Base Lewis-McChord, WA, died on March 12, 2011 in Wardak province, Afghanistan, from wounds suffered when enemy forces attacked his unit with an improvised explosive device.

He is survived by his wife, Mi Kyong, daughters Niya and Sadie, parents Joseph and Bonnie, and siblings Katie and Saejin.

WOD

3 RFT of
800m Run w BB
3 Rope climbs
12 Thrusters 135/95

Wednesday July 3rd 2012

Holiday Hours – Thursday July 4th we will have classes at 8:00, 10, 11, and 12. NO other classes

Saturday’s Social- Remember to bring lawn chairs.

WOD
Rest Day
Open Gym 11-1
5:30-7:00

Tuesday July 2nd 2013

Important Info

Thursday July 4th, 2013 – Holiday Hours are 8:00, 10:00, 11:00, and 12:00 ONLY. No other class times.

Saturday July 6th, 2013 – CF for Hope fundraiser followed by cookout/social, and a firework display. **Looking for a cook and a pyro technician for Saturday. Anyone interested please shoot Lee and email or text. The WOD will be “Hope” and it will be a pay to play format (Min $5 No Max). We will run heats every 20:00 finishing around 6:30 or so. Hope to eat around 7:00-7:30 and firework display at dark. EVERYTHING is provided by CFNWA unless you have an amazing dessert dish you wanna bring.


“Best shoulder/front rack mobility ever”. If you had issues during front squats yesterday pay close attention. Will help today as well.

WOD
EMOM 10:00
1 Power Snatch
1 OHS
1 Squat Snatch

Rest 3:00

EMOM 10:00
1 Power Clean
1 Squat Clean
1 Jerk

Post your load for ea AMRAP (Challenge yourself but maintain technique)

then

For time
10-9-8-7-6-5-4-3-2-1 reps of
KBS 2/1.5
5-10-15-20-25-30-35-40-45-50
II Unders

10 KBS, 5 II Unders, 9 KBS, 10 II Unders etc etc

15:00 Time Cap

**Don’t forget about cool downs

Monday July 1, 2013


Having trouble with your Front Squats?  Maybe your elbows drop and you can’t seem to keep them up or maybe your chest dips forward.  Check out the video and work on the mechanics of this movement for optimal ROM.  Remember, 1st, zero in on form/mechanics, 2nd, be consistent, and 3rd, drive the intensity, but ONLY in this order.  Do work…..

Strength
Front Squats
2-2-2-2-2-2-2-2-2-2 @ 78% of 1RM
stay moving, short breaks drive some intensity

-then

Conditioning 
AMRAP 7 minutes
2 Hang Power Cleans
4 HSPU
8 Pull Ups

Rx1 – 155/105, Rx2 – 135/95, Rx3 – 115/85