(479) 644-8108

Sunday Feb 1st


come on phil

For those that ‘are” signing up for the open, please do so soon. The sooner everyone signs up the easier it will be to put teams together for our in house comp..

WOD

EMOMx10 climbing 
1 Split Snatch (add weight as you go) + 5 TTB

Then 

2 Person Teams
AMRAPx21
15 Alternating DB Snatch (Choose your own weight)
30 OH weighted Lunges (with dumbbell)
15 GS Box Jumps 24/20
30 Thrusters 95/65 
15 Lateral Burpees (over bar)
30 KBS 1.5/1
250m Row

Saturday Jan 31st

Pretty awesome to see how this has grown in such a short time. 

Have you signed up the Open yet?

WOD

Rest Day 
Closed 

Friday Jan 30

-Saturday we will be closed for the women’s self defense class.

-CFK WILL still be from 12-12:45

-We are currently 3rd worldwide and easily 1st in our region. This year is going to a ton of fun..

WOD

AMRAPx20
20 Deads 135/95
20 HSPU 
15 Hang Power Cleans
15 T2B
10 S2OH
10 Pull Ups
5 Power Snatches
5 Burpees 

 

Thursday Jan 29th

Brief- Remember this Saturday is the women’s only self defense class. Hours are 9-11 an 1-3

WOD

Conditioning 

Buy in 75 Dubs
18-15-12 reps of
Dips or GS Push Ups  *If you can MU into rings do so
KBS 1.5/1
Buy Out 75 Dubs 

Strength 

Establish 7 RM of 
Back Squats 
*2 attempts 

Wednesday Jan 28th

2015 CF Open 

Judges- We will be in need of a ton of judges this year. Requirements to be a judge are as follows: minimum of 1 year CF experience and judges course completed and certificate on file. For those athletes trying to get to that next level judges will need a minimum of 2 years of CF experience and judges course complete.

Check out “Team CFNWA Open Forum” on facebook. Here you can ask questions and follow important information.

If you are on the fence I encourage you to sign up. The “Team” format we are doing this year is going to be a blast.

WOD
Conditioning 
“Nancy”
5 RFT of
400m Run
15 OHS 95/65

Core
100 reps not for time 
*2 sets MEUB Muscle Ups or 2 sets of 10 Burpee Pull Ups

Tuesday Jan 27th

Check out our facebook page “Team CFNWA Open Forum”. Here we will asnswer any questions or concerns you have about the open. Experience something amazing. Regardless of your level. Sign up today. 

We’ll also be in need of judges. Take the judges course at games.crossfit.com. It’ll make you a better CF’er.

WOD
Active Recovery/Mobility/Make up
11-1
5:30-7 

Monday Jan

We are fastly approaching February and the Open. Our in house team comp is going to be Epic. Don’t miss out. SIGN UP….

WOD
“Holbrook”

10 Rnds each for time of:
5 Thrusters 115/85 
10 Pull-ups
100 meter Sprint
Rest 1 minute

Post fastest and slowest time as well as total time as score  

 

Sunday Jan 25th


Packed house all day yesterday. Love’n the energy

WOD
“Strength”

30:00 to establish a heavy single or new 1RM
Snatch 
Clean & Jerk
*These can be any method Power,split, squat, but must be from floor

Conditioning
“Smacks” 
AMRAPx8
5 Deadlifts 135/95 115/85  95/65
5 Hang Power Cleans 
5 Front Squats 
5 Jerks