(479) 644-8108

Sunday Jan 31st

Hours 
North- 7,8,9,10,11
South- 8

Open Athletes
After coaches meeting today we’ve finalized the format of the open this year. We will be doing the team competition again this year. EVERYONE needs to sign up and be a part of it.  Please register sooner than later.  I’ll need plenty of time to organize teams. Deadline to register will be Feb  20th. Last year we had over 200 athletes registered. I’d love to beat that this year/ 

Open Judges
You will be required to have a 2016 judges certificate and a min of 2 yrs CF experience to judge athletes. We need as many judges as possible certified to allow things to run smoothly. Especially for the athletes that only do the workout on Fridays as the WOD. If there’s only one certified judge in that class it’ll be a challenge.

Open Hours
Same as years past. Sun-Wed regular hours. Thursday will be closed/watch party for open. Firday regular hours and Saturday open athletes only.

WOD
2 Person Teams
10 Muscle Ups B/R
20 Pistols
30 Tandem Deadlifts 315/225
40 Pull Ups
50 Wallballs
40 Pull Ups
30 Tandem Deadlifts
20 Pistols
10 Muscle Up B/R

Cash Out 
100 Medball Sit Ups

 

Saturday Jan 30

12:00

AMRAP, 10 minute time cap

10 wall balls
10 sit ups
10 kettlebell swings
10 push ups
10 front squats
10 pull ups
10 box jumps
10 burpees
10 push press
10 lunges
10 power cleans

 

 

Friday Jan 29th



RXD
50 Box Jumps 24/20
50 Jumping Pull Ups
50 KBS 1pd
50 Lunges 
50 K2E
50 Push Press 45/33
50 Hip Ext
50 Wall Balls 20/14
50 Burpees
50 Dubs

Fitness
35 Box Jumps 
35 Jumping Pull Ups
35 KBS
35 Lunges
35 K2E, Knee Raises, or weighted Sit Ups
35 Push Press
35 Good Mornings or Supermans 
35 Wallballs
35 Burpees
35 Dubs, 15 attempts finish with singles  

Thursday Jan 28

 

WOD

RXD

PART 1 
EMOMX10
ODD-8 PULL UPS + 8 THRUSTERS 75/55
EVEN- 8 PULL UPS + 8 OHS 75/55

 PART 2 
“POWER ELIZABETH”
21-15-9 REPS OF
POWER CLEANS 135/95
RING DIPS 

BRXD
PART 1
EMOMX10
10 reps at 95/65
PART 2 
REGULAR ELIZABETH (SQUAT CLEANS)
 
FITNESS
PART 1
EMOMX10 
ODD-5 PULL UPS OR RING ROWS+ 5 THRUSTERS 45/35 
EVEN- 5 PULL UPS OR RING ROWS + 5 OHS OR OH LUNGES

 PART 2 

“POWER ELIZABETH”

 21-15-9 REPS OF
POWER CLEANS
BOX DIPS

 

 

 

Wednesday Jan 27th


It doesn’t need to be the 4th or Veterans day to thank a service man or woman. We are blessed to have the heros standing guard and protecting this great nation. May God be you all.

South – construction starts this week on the showers. Also we will start utilizing the check in system st the front door. Everyone must sign in upon arrival via keycard or manually typing in you r name. 

WOD

Part 1 
Shoulder Press 
3-3-3-3
Push Press
2-2-2-2
Jerk
1-1-1-1-1

Part 2 

RX
AMRAPx13
25 II Unders
20 Wallballs 20/14 @10′
15 Hang Power Cleans 135/96
10 Deadlifts 
HSPU

BRX II must be UB. If miss start over, Loads are 165/115,strict HSPU

Fitness
Part 1 
Shoulder Press 3×3
Push Press 3×3
Push Jerk 3×3

Part 2
AMRAPx13
25 II’s or 5 att and rest singles
20 Wallballs @9′
15 Hang Power Cleans
10 Deadlifts 
5 HSPU or Pike or Stink Bugs

 

Monday Jan 25th

An absolute incredible day of PR’s. The bell rang non stop, which I love to hear. Lets finish this cycle stronger than we started.

South- Construction on showers will begin this week. There should be no disruptions and class will go as normal. Once the construction is complete we will implement the 11:00 class. Good things coming

WOD
EMOMx20
Odd- 1 Power Snatch + 1 OHS increase load as you go
Even – 1 Rnd of Cindy (5 Pull Ups, 10 Push Ups, 15 Squats)

Fitness
Odd- 2 Power Snatches 
S1- 4 Pull Ups, 8 Push Ups, 12 Squats
S2- 3 Pull Ups, 6 Push Ups, 9 Squats