(479) 644-8108

Thursday December 31st


Jenn and I appreciate each and everyone of our North and South NWA coaches. No doubt they are second to none.

BOX NEWS – Thursday NO 6:30 PM CLASSES FOR NORTH AND SOUTH
Friday – Open Gym Format North 8-12 (lights out and doors locked at 12) South 8-11 (lights out and doors locked at 11). “Murph” is a really long workout with potential to be over an hour. Keep that in mind when making your plans. 

WOD
13.1
AMRAPx17
40 Burpees
30 Snatches 5/45
30 Burpees
30 Snatches 135/75
20 Burpees
30 Snatches 165/100
10 Burpees
AMRAP Snatches 210/120

Master 55+ or Fitness
40 Burpees
30 Snatches 45/35
30 Burpees
30 Sntaches 75/55
20 Burpees 
30 Snatches 100/75
10 Burpees
AMRAP Snatches 120/90

 

Wednesday Dec 30th

Southies breaking in the new wallball targets

Box News –
This week we will have a little different schedule due to New Years.
Wednesday Dec 30th Regular Hours
Thursday NO 6:30 PM class at north or south
Friday New Years Day- Open Gym format opening at 8am and closing at 12:00 (South will be from 8-11 Doors close at 11)
Saturday – Rest Day Closed

Southies please get your membership forms turned in by Friday.

WOD
BB/Strength
Front Squats climbing
5-5-5-5-5

Conditioning
10-9-8-7-6-5-4-3-2-1 reps of
Deadlifts
1-2-3-4-5-6-7-8-9-10 reps of
GS Box Jumps
RXD 225/155 BRXD 275/205
RXD 24/20 BXRD 30/24
Fitness choose load and height to be able to stay moving

 

Tuesday December 29th

Southies – please get your membership forms turned in ASAP. Also let all your friends know Saturdays at 10 is bring a friend day. Introduce them to what you’ve been talking so much about  A lot of good things are at the first of the year.

 

WOD
OPen Gym/Active Recovery/KO in the OK prep work
11-1
5:30-7:00  

CFK- 5:30

Monday December 2th

One of my fav

Part 1
Jerk (From Rack)
1-1-1-1-1
*Split or power lifters choice

Part 2

AMRAP x7
3 Power Cleans BRXD 185/125  RXD 155/105  FITNESS CHOOSE LOAD                                                            6 HSPU 

Rest 2:00
 

AMRAPX5
12 TTB
6 1 ARM ALTERNATING DB 

FITNESS HSPU SUB = PIKE, STINK BUGS, DB PRESSes
FITNESS TTB SUB = STRICT KNEE RAISES, LYING ON BACK AND PULLING FEET TO BAR, OR SIT UPS

Sunday December 27th

Blast from the Past Open WOD12.4

Workout of the d
RXD & BRXD
AMRAPx12
150 Wallballs 20#@10″ or 14# @9′
90 II Unders 
30 Muscle Ups

Fitness
AMRAPx12
100 Wallballs 20/14 @10/9′
60 II Attempts or 30 attempts and 30 singles
30 Ring rows

 

SATURDAY DECEMBER 26TH

PART 1 INDIVIDUAL
15:00 
Establish 1 set format a t power snatch and then directly into a hang Snatch 

***Same format as KO in th OK

PART 2 
AMRAP X15
5 Pull Ups 
10 Push Ups
15 Air Squats 
1 Hang Power Snatch *Choose Load
***Same format as KO in the OK

Wednesday December 23

CFNWA South doing work

WOD
BB/Strength 

3-3-2-1-1-1 climbing 

Conditioning 
21-15-9 reps of 
Power Cleans 
Push Jerk 
Burpee Box Jumps

Tuesday December 22

Sunday’s Deck of Cards always packs the house. Great turnout 

WOD

BB/Strength
OHS
2-2-2-2-2 climbing 

Conditioning 
5 RFT of 
7 Power Snatch
14 OHS
21 II Unders 

RXD 115/85  Fitness 95/65 or lighter  Beyond RX 135/95

Monday December 21th

Rest Day – Active Recovery or
make up a workout. Feel free to pull any of the past and go at it
St

North and south 
Open 11-1 
OPen 5;30-7pm