(479) 644-8108

Thursday June 30

Rest Day

Open Gym 11:00 – 1:00, and 5:30 to 7:00.

Don’t forget to place your order for Evolve Paleo!

Wednesday July 29th


Jason Boze before and 52 pounds less after. Awesome job Jason

WOD
Strength/Skill
EMOMx15
1 Power Clean + 1 Push Press+ 1 Push Jerk *climbing

Conditioning
AMRAPx10
5 Burpees
10 OHS 95/65
35 II Unders 

Tuesday July 28

Our Champion

WOD
AMRAPx20 
“Cindy”
5 Pull Ups
10 Push Ups
15 Air Squats 
EMOM 1 DB Squat Snatch (choose load)

Monday July 27th

The CFNWA comunity could not be more proud of Denny and his performance at the games this week. He showed the desire to win, the killer instinct, and true sportsmandship. I could not be more proud to call him a friend and a big part of the CFNWA family.  Congrats Denny. We all love you…

WOD

Strength/skill

“The Bear Complex”

5 Rounds of:

7 Sets of each sequence

Power Clean

Front Squat

Push Press

Back Squat

Push Press

Rest as needed between rounds. *Work up to HEAVIEST set

-Then-

Conditioning

“BASE LINE”
1 round

400 M Row

40 Squats

30 Sit Ups

20 Push Ups

10 Pull Ups

 

 

 

Friday July 24th

Denny being Denny and showing true sportmanship. Such an awesome guy….

WOD
Strength/Skill

EMOMx15 Snatch climbing
Min 1-5 = 2 Snatches from High Hang *choice squat/split/power
Min 6-10= 1-2 Snatches from Launch (1 inch above knee) *choice split/power/squat
Min 11-15 = 1 Snatch from floor *heavy as possible 

Cinditioning

AMRAPx12
5 L Pull Ups
10 TTB
15 Goblet Squats *KB or DB 53#/35# 

Thursday July 23rd

Denny crushing wod 4. Here’s Denny times for Thursday. 

7/23
12:40-13:00 Sandwich
15:00-18:00 TBA

WOD

“Nate”
AMRAPx20
2 Muscle Ups
4 HSPU
8 KBS 70#/53#