(479) 644-8108

Sunday Oct 6th

2 person teams
Buy In 100 II Unders (each athlete must complete At least 50 II)
15 Deadlifts
10 Hang Squat Cleans
15 lateral burpees
10 G2OH

EMOM athletes must complete 2 pull ups
** 1 Athlete can complete both or you can split them up

RX1 155/105 C2B
RX2 135/95 REG PU
RX3 115/85 REG PU

Saturday Oct 5th 2013

We will ONLY have 7 and 8 am classes. All other classes are CANCELED due to Wod Wars. We have a ton of athletes competing and it should be a great event.We would love to pack the house with CFNWAers    



Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device.

Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

AMRAP 20:00
10 Push Press 115/85
10 KBS 1.5/1
10 Box Jumps 24/20

Friday Oct 4th 2013


2:00 max effort
MU/C2B/Pull Ups
rest/reset 1:00
2:00 max effort
HSPU/Pike/DB Press
rest/reset 1:00
2:00 max effort
Ring Dip/Push Up/Box Dip

**work on progressions or attempts


HB Bach Squat

**Saturday class: 7 and 8 am only
**Free Session at 10 & CFK at 12 – CANCELLED**

Thursday Oct 3 2013

****Saturday’s Hours
Due to WOD WARS at CF 540 we will only have 7 and 8 am classes. All other classes are canceled. We have a ton of athletes competing this weekend. There are also going to be a couple games competitors (Camille Leblanc-Bazinet and Jenn Jones) in the house. I believe it’s $5 at the door to get in and watch. 

World-Class Fitness in 100 Words:

Eat meat and vegetables, nuts and seeds,

some fruit, little starch and no sugar. Keep

intake to levels that will support exercise but

not body fat.

Practice and train major lifts: Deadlift, clean,

squat, presses, C&J, and snatch. Similarly,

master the basics of gymnastics: pull-ups,

dips, rope climb, push-ups, sit-ups, presses to

handstand, pirouettes, flips, splits, and holds.

Bike, run, swim, row, etc, hard and fast.

Five or six days per week mix these elements in as many combinations and patterns

as creativity will allow. Routine is the enemy.

Keep workouts short and intense.

Regularly learn and play new sports.

Yoga -0530

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

NO PM Yoga

Wednesday Oct 2 2013



100 pull ups
100 push ups
100 sit ups
100 squats

Scale as needed. Also feel free to partition as needed.

Extra Credit  
3 Rounds of
Sled Pulls + 10 Burpees (90/50)
rest as needed between round 

**Limited hours this Saturday due to WOD Wars. Free Session cancelled at 10am, NO CFK**

Tuesday Oct 1 2013

CFNWA crew representing at comp in St Louis

8-4-2-1-1 reps of
Shoulder Press
Push Press
Push/Split Jerk

Remember on the PP and PJ “speed of the hips generates more power”

Post your loads for ea press series

Extra Credit 
Row 500m ( 0r run 400m)
rest 3:00
repeat x2

Post your split times