(479) 644-8108

Friday Feb 28th

Friday 140228

Workout 14.1

Complete as many rounds and reps as possible in 10 minutes of:




30 double-unders




75-lb. power snatches, 15 reps

Post rounds and reps completed to comments and/or register and submit your results as part of the 2014 Reebok CrossFit Games Open.


***If you need judged during class check the “open” tab for a judge. Remember coaches can NOT judge you during class.



Compare to 110316.

Game Time

It’s game day folkes. It’s time to see if all that blood, sweat, and tears we have shed over the last year will pay off.  Are you ready? No matter what “Play like a Champion” over the next five weeks. For most of us this is our Super Bowl. Leave Nothing…………..

Watch party starts at 6:00 tonight. Bring beverage of choice and if your not planning on working out let’s watch Fisher and Hendren square off then cheer on those athletes that are doing the workout tonight.

If you need taped show up between 5-6  and I will tap you. Please be patient of the next 5 weeks. We have over 100 athletes to run through these wods. Let’s work hard and most impotantly HAVE FUN. 

Wednesday Feb 26th 2014

Thursday Night Watch Party 
starts at 6:00pm and workout is released at 7:00
Come out and cheer on your favorite athlete.  See everyone there

10-9-8-7-6-5-4-3-2-1
Thrusters (95, 65#)
30 II Unders after each round of Thrusters.

Monday Feb 24 2014

Strength
Shoulder Press
5X3

Burner
AMRAP 5:
21 Double Unders
15 Air Squats
9 Kettlebell Swings (53, 35#)

Sunday Feb 23 2014


Mobility clinic today at 1:00 pm covering front rack position and shoulder mobility. This clinic if free to CFNWA members.

Reminder: This week starts the Open schedule. It will be as follows:

Sunday – Regular hours
Monday – Regular hours
Tuesday – Regular hours
Wednesday – Regular hours
Thursday  – Open Watch party + Open workouts for those wanting a run at it early. NO REG classes
Friday – Regular hours
Saturday – Closed for the Open workout only 
 
Teams of 2

50 Burpees
10 Power Snatch 135/95
75 BJ, 24/20
10 Power Snatch
100 Pull ups
10 Power Snatch
75 BJ, 24/20
10 Power Snatch
50 Burpees

Only one person working at a time

Saturday Feb 22 2014


Marine Sergeant Mathew Abbatte


Sergeant Abbate and son Carson

Abbate was nominated and approved for a posthumous award of the Navy Cross

Abbate and his scout-snipers were patrolling Sangin’s northern green zone when Taliban fighters and insurgents attacked the Marines. The squad didn’t know it but they were in the midst of a minefield. Two Marines and the Navy corpsman hit improvised explosive devices “in rapid succession,” according to the citation. Abbate quickly reacted.

“With the squad leader incapacitated, and the rest of the patrol either wounded or disoriented, Sergeant Abbate took command,” the citation states. “With total disregard for his own life, he sprinted forward through the minefield to draw enemy fire and rallied the dazed survivors. While fearlessly firing at the enemy from his exposed position, he directed fires of his Marines until they effectively suppressed the enemy, allowing life-saving aid to be rendered to the casualties.”

As the medical evacuation helicopter was inbound, Abbate swept the landing zone for explosives, but the patrol again had to duck enemy fire. Still, the sergeant persevered.

“Realizing that the casualties would die unless rapidly evacuated, Sergeant Abbate once again bravely exposed himself to enemy fire, rallied his Marines and led a counter attack that cleared the enemy from the landing zone, enabling the helicopters to evacuate the wounded,” according to the citation.

Abbate was killed in combat just six weeks after that battle, on Dec. 2, 2010. He was 26. His survivors include his young son, Carson, and family in the Fresno, Calif., area.

For Time

Run 1 mile
21 Clean and jerk 155/105
Run 800 meters
21 Clean and jerk 155/105
Run 1 Mile

Saturday Feb 22

12:00 all ages

AMRAP
9 hanging power cleans
9 box jump up and over

Temporary schedule change during the Open.

Starting Saturday March 1: class will be held every Thursdays at 5:30pm, and Saturdays at 10am.