(479) 644-8108

Saturday Oct. 31st

 

 Happy Halloween!! Remember we will be doing our costume contest today. Best dressed, Best dressed couple(does NOT have to be your significant other), and Most Unique. Winners will be announced after the 11am class. Must post pic to CFNWA page to be considered for the running. You do not have to be present to win.  We will also have a “guess how many pumpkins are in the pumpkin” game. Person who comes closest to the correct number wins.  

 

WOD

 Just like deck of cards. Each team will get 2 fun sized bags of skittles (or m&m’s) can not open until after buy in is complete. Each color will represent set amount of reps and specific movement. 

“Skittles” Partner Wod

Buy In:  20- Medball squat clean and toss (Coach will demo in class)

-Then-

Red- 3 MU’s/ or 6 C2B/ or 9 Pull ups / ring rows

Green- 6 HSPU/ Stink bugs / DB Press

Purple/Brown- 9 Deads 225/155  175/135  135/95 (Scale as needed)

Yellow- 12 Wallballs 20/14

Orange- 15 Box Jumps  24/20

*Each time a color gets double drawn (ex. 2 yellows in a row) each partner must do 5 burpees before starting that movement. 

Once you’ve completed both “Fun size” bags you will finish with a buy out.

Buy Out: 20- medball squat clean and toss 

  

 

Thursday Oct 29th

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Annie T does “DT”
https://www.youtube.com/watch?v=nwaJL0B2pt8

WOD
“DT”
5 RFT of
12 Deadlifts 155/105
9 Hang Power Cleans
6 Push Jerks  

Extra Credit (not for time)
Row 1000m
100 Sit Ups
Row 500m
50 Wallballs
Row 250m
25 Push Ups 

Wednesday Oct 28th

WOD
Strength
Back Squats across (80-85%)
3-3-3-3-3

Conditioning/Gymnasty
5 Rounds for reps and time
Run 400m
max rep MU or C2B Pull Up or Reg Pull Up

Looking at a minimum of at least 5-10 MU and 10+ pull ups per round here. 
Post time and reps  

 

Tuesday Oct 27th

3 Tricks to Move Through the Pain CaveWhen your body is screaming for you to quit, here’s how to move through it.- See more at:

http://www.theboxmag.com/article/3-tricks-moving-pain-cave-11352

WOD
Strength
EMOMx15 Heavy as Possible
Min 1-5 1-2 reps Hang Power Clean & Jerk
Min 6-10 1 rep Power Clean & Jerk
Min11-15 1 rep Clean & Jerk (floor/squat)

Conditioning
AMRAPx12
5 Jerks 175/115  155/105  135/95 
10 TTB
30 II’s  

Sunday Oct 25th


D rocking some Dubs at the MAC

WOD
AMRAPx5
10 Thrusters 75/55
5 Lateral Burpees

Rest 3:00

AMRAPx4
7 Power Snatches 75/55
7 TTB

Rest 2:00

AMRAPx3
5 KBS 2/1.5 
10 GS Box Jumps 24/20

Rest 5:00

AMRAPx1
Back Squats 135/95 *Floor 

 

Saturday Oct 24th

Sgt. Scott Lunger, of Brentwood, California, died July 22, 2015, after being gunned down during a traffic stop. A second officer returned fire, hitting the suspect who was later caught and taken into police custody. Lunger, 48, had served the Hayward Police Department since 2001 as a beat cop, on the special duty unit, gang task force, SWAT, was a Field Training Officer and acting lieutenant at the time of his death. Lunger is survived by his daughters, Ashton and Saralyn; brother and sister-in-law, Mike and Shey; brother Todd; sister and brother-in-law, Michelle and Lance Schroeder; father and stepmother, Paul and Donna; half sister, Ciara; and many o

WOD

Scooter

On a 35-minute clock with a partner:
Complete as many rounds as possible in 30 minutes of:
30 double-unders
15 pull-ups
15 push-ups
100-meter sprint

Then, 5 minutes to find a 1-rep-max partner deadlift

For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you’re performing without a partner, rest 60 seconds between each round, and find a regular 1-rep-max deadlift.

Friday Oct 23


CF Games athlete Justin Allen PRing at the MAC

WOD
Barbell/Strength
“Heavy Isabel”
30 Snatches
RX1 175/125 RX2 155/105 RX3 145/100 RX4 135/95

then

Conditioning
10-9-8-7-6-5-4-3-2-1 reps of
HSPU
100M Sprint between ea