(479) 644-8108

Monday March 31st

WOD
Clean Complex

3 Power Cleans
2 FS
1 Jerk

*Work up to a heavy unbroken set.

Then

EMOM 10
Odd – 35 Dubs
even – 7 TTB

Sunday Mar 30

Thank you Lacie for everything you have done for this community over the last 6 years.

REMINDER NO 14.5 DURING 11:00 CLASS

WOD
Run 800m
21 OHS 
21 Pull Ups
Run 400m
15 OHS 
15 Pull Ups
Run 400m
9 OHS
9 Pull Ups
Run 800m 

RX1 115/85
RX2 95/65

Saturday Mar 29th


Too much fun….14.5

WOD

We will not have designated heat times tomorrow due to the “no time cap” workout. As people are ready and judges are avaialable we will have a continuously running clock……Let’s finish this 2014 Open season with a monster crowd and a ton of energy…..

Friday Mar 28th 2014

Workout 14.5

21-18-15-12-9-6-3 reps for time of:
Thrusters 95/65
Bar Facing Burpees

Post time to comments and/or register and submit your results as part of the2014 Reebok CrossFit Games Open.

* Open Athletes you will need to have a judge predetermined for your class time. No one will be allowed to run over into the following class time. This can be very disruptive to the coaches explaining the warm up and workout. As always everyone is welcome to come out Saturday.

No Open wods during the 11:00 on Sunday as well as the 5:30 pm on Monday 

Thursday Mar 27th

We have reached the end of the 2014 Open. Just like the previous 4 weeks we will gather to watch the final workout being released and then completed by these past Champs. Afterwards several of our own athletes will attack the workout. Bring AMPAP (as many people as possible) and show your support. 

CFNWA APP
We have developed an app for iphones and android. The app is loaded with a ton of info to include workouts, testimonials, pics, and other awesome features. Please download and lets begin using this app as well as posting your workout results daily. If you would like to post a testimonial that would be awesome. It is equiped with push notifications which I plan on using to notify everyone of the workouts and other important information. 

WOD
14.5 Watch Party 6:30 ish 

Tuesday Mar 25th 2014

This is the last week of the 2014 Open. I would love to pack the house one last time this Thursday and Saturday.

Regular 3 on 1 off schedule will start Sunday, which will begin the 3 day cycle. Wednesday will be the scheduled rest day with NO open gym.

 
WOD
10-9-8-7-6-5-4-3-2-1 reps of 
Thrusters 95/65
Lateral Burpees

Cash Out 
300m Run 
30 Dubs
30 Sit Ups
200m Run
20 Dubs
20 Sit ups 
100m Run
10 Dub or Triple Unders/Attemps
10 Sit Ups