(479) 644-8108

Monday Oct 14th 2013

Awesome job to all those that showed up yesterday to honor one of our countries heroes. 

WOD

10 Power Cleans
10 HR Push Ups
10 T2B
10 HSPU
10 GS Box Jumps 24/20
10 C2B
10 G2OH
10 C2B
10 GS Box Jumps 24/20
10 HSPU
10 T2B
10 HR Push Ups
10 Power Cleans

RX1 155/105
RX2 135/95
RX3 115/86

Sunday Oct 13th 2013

In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle.

Travis is survived by his son Elijah.

First posted 9 June 2008

WOD

  • Run 800 meters
  • Run 400 meters backwards
  • Run 800 meters
  • Run 400 meters backwards

Saturday Oct 12 2013

William Porter Kochis, aka Billy, 29, of Traverse City, MI (originally from Oxford, MI) died on September 10th, 2013 during a tragic car accident just North of Grand Rapids.  He is survived by his wife Shannon, children Sophia, Porter, Josslyn and Brooks, parents Gary and Diann and siblings Paul and Meghann.  Anyone who knew Billy will tell you that his smile lit up the room, his kindness stuck with you for days and his wit was never a second late.  He loved his family unconditionally and he will never be forgotten.

“Billy”

4 Rounds For Time:

9 Front Squat 135/95

10 Shoulder to OH 135/95

13 KB Swings 32/24

29 Burpees

For those of you that don’t know, Billy’s cousin Jeremy aka Koche’ was one of our trainers for a very long time. He is CFNWA alumni and we will do our part in helping his family.

Donations are not mandatory but are definitely accepted. Let’s show how strong our community is. 

Thursday Oct 10 2013

WOD 
Skill work
Snatch Complex
5 snatch Pulls
4 hang power snatch
3 snatch balance (Stay freaking thight at bottom before standing up)
rest repeat. really focus on technique and just lifting heaving. If you miss on any of the lifts lower weight and start over. Focus on speed speed speed.  “Shoulders lead arms follow” -Coach B

Cash Out 
6 rounds
sprint 200m
rest 2:00
all out effort not a jog 
*Keep track of you splits and match them. post total time
if you have to row it’s 300m

Tuesday Oct 8th 2013

**Note
Hey gang couple things. 

During class changes some have been gathering around the water fountain area and entry way into the gym. Please help keep this area clear of bottle neck traffic and clutter.

Also quick reminder about staying over into the next class or coming back to do additional wods. “That” class takes priority of space and equipment. I know HOA is getting closer and more and more will be wanting to double up or some crazies even triple up. Please help us make this a none issue and be respectful of the up and coming class. If there’s room no problem. If it is crowded, which it sometimes can be, you’ll have to choose a less busy class time to double up or maybe go outside….   

As it gets colder people wear coats and jackets to the gym and then are too hot to put them on. They get left behind. These get put into the lost and found. Once a month we will donate these jackets to Goodwill, so if you want them please take them with you. The collection gets quit large. 

WOD
Strength

BTN Split Jerk
1-1-1-1-1-1-1

Conditioning
AMRAP 8:00
10 T2B
20 Wallballs
30 II Unders

Monday Oct 7

5:30 all ages

For Time:

25-calorie row
25 burpees
25 wall balls
25 overhead walking lungs
25 push-ups
25 thrusters
25 pull ups
25 squats
25 sit ups
25-calorie row