(479) 644-8108

Monday Nov 30th


Also we are just a few days away from our annual Sheepdog Chili cookoff/fundrasier. Silent auction items needed. All proceeds go to help provide a Christmas first responder/military families that they may not have without our help. 

Please remember to check in daily regardless if unlimited or limited membership.

WOD
EMOMx12
Snatch 
Min 1-4 Power Snatch+OHS *work technique here. FINISH…
Min 5-12 1 Snatch climbing *go heavy as long as form stays good

AMRAPx8

12 TTB
9 Power Snatches 
6 Burpees

RXD 96/65
Fitness 75/55
BRX 135/95
*Snatches should be UB for first few rnds. Then 1-2 sets 

 

Sunday November 29th

WOD
RXD
2 Person Teams 
AMRAPx20
8 Deadlifts 
8 Pistols 
8 HSPU
8 C2B
32 Dubs

FITNESS
AMRAPx20
8 Deadlifts ** or Choose load to go UB
8 Partner Pistols or 16 Air Squats 
8 HSPU +abmat or 16 Push Ups 
8 Reg Pull Ups
32 Dubs or 64 Singles

Beyond RXD
AMRAPx20 
8 Deadlifts 
8 Pistols
8 HSPU
8 Bar MU
32 Dubs

*Only 1 athlete working at a time.
**DL load is average BW between both athletes. Only 1 bar regardless even if coed. Must be UB

 

Saturday Nov 28th

Time to burn some calories. Hope everyone had a wonderful Thanksgiving. Time to get back to work.

WOD

RXD
Part 1:

Squat Clean 3-3-3
@ 60% 1RM *work technique here. Not TnGO

1-1-1@ 95-100% *find new 1RM

Part 2:

21-15-9 reps of
Power Clean (135/95)
Bar facing burpee

FITNESS
Part 1:

Squat Clean 3-3-3
@ 60% 1RM *work technique here.

1-1-1@ 95-100% Find new 1RM

Part 2:

21-15-9
Power Clean
Bar facing burpee

BEYOND RXD

Part 1:
Squat Cleans 

3-3-3@ 60% 1RM *work technique here. 

1-1-1@ 95-100% find new 1RM

21-15-9
Power Clean (155/105)
Bar facing burpee

 

 

Wednesday Nov 25th

Regular hours today and 8-12 on Thanksgiving Day. We will stay on our current 3 on 1 off schedule with Friday being a rest day/closed.

WOD

RXD
3 Rounds of
1min Deadlift (135/95lbs)
1min Hang Power Clean
1min Jerk
Rest 1min

FITNESS
1min Deadlift
1min Hang Power Clean
1min Jerk
Rest 1min
3 Rounds

BEYOND RXD
3 Rounds of
1min Deadlift (155/115lbs)
1min Hang Power Clean
1min Jerk
Rest 1min

*The goal here is to be able to continuously perform reps at the chosen weight. Not necessarily unbroken, but you should be able to always pick it up during the minute.

You can split jerk or push jerk.


 

 

Tuesday Nov 24th

WOD
RXD

Part 1 
Back Squats
5-5-5-5-5 *across

Part 2
Tabata (8 intervals each)
Back Squats 75/55
II’s

Fitness
Part 1
Back Squats 
5-5-5-5-5 *across

Part 2
Tabata 
Back Squats 45/35
II’s or Singles

Beyond RXD
Part 1 
Back Squats 
5-5-5-5-5

Part 2
Tabata

Back Squats 95/65
II’s 

Monday Nov 23rd

Reminder – LuLu trunk show at the box on Tuesday. Christmas is right around the corner.

WOD
Rest Day 
Active Rest/Make up Day
11-1 and 530-7pm

Sunday Nov 22nd


Coach Ashley jumpn in head first with over 40 people in her first class as a coach. Congrats Ashley

WOD
RXD
AMRAPx15
10 Deadlifts 225/155
Run 100m (or row 200m)
15 GS Box Jumps 24/20

Fitness
AMRAPx15
10 Deadlifts (choose load)
100m Run or (200m row)
15 GS Box Jumps or Step Ups 20

Beyond RXD
AMRAPx15 
10 Deadlifts 275/185
Run 100m or (row2000m)
15 GS Box Jumps 30/24

Saturday Nov 21

Rush Running Co has multiple sizes and colors of the new Nike metcons. Swing by check em out and tell em your from CFNWA for a discount.

RXD
50 Thrusters (95/65lbs)
While one person is working, the other person is holding the bottom of a squat
50 Toes to Bar
While one person is working the other person is hanging on the pullup bar
50 Ring Dips
While one person is working the other person is holding a Handstand
*you can only work while your partner is in the hold.

FITNESS
40 Thrusters (Choose load)
While one person is working, the other person is holding the bottom of a squat
50 situps
While one person is working the other person is hold a bet knee hollow rock
40 pushups
while one person is working the other person is holding a plank
* you can only work while your partner is in the hold.

BEYOND RXD
50 Thrusters (135/95lbs)
While one person is working, the other person is holding the bottom of a squat
50 Toes to Bar
While one person is working the other person is hanging on the pullup bar
50 Ring Dips
While one person is working the other person is holding a Handstand
* you can only work while your partner is in the hold.

Friday Nov 20th

WOD
3 rounds of
With a 3:00 running clock run 200m with remaining time complete 5 power cleans and max rep HSPU
Rest 2:00 after all 3 rounds are complete
then
2 rounds of
with a 3:00 running clock run 200m with the remaining time complete 3 Power Cleans and max rep II Unders

*WOD is scored by # of HSPU and Dubs Power Cleans and run do not count.

Beyond
225/145

RX
185/125

Fitness Choose load. Also do pike Push Ups or DB Presses and II attempts or singles