(479) 644-8108

Saturday May 14th

225 pounds of crawfish ready to go. Bring on Tomorrow

Crawfish Boil
5:30-5:45 Go time on the crawfish  
6:00 – Beer Mile 
6:15 – Baggo Tourney begins 

Bring the family whole family. Kick back relax and enjoy some adult beverages. BYOB

Friday May 13 2016

South getting it done w a Death by Thruster like workout

Saturday Crawfish Boil- Bring the whole family 

5:30- 5:45 – Mudbugs will start coming out 

6:00 – Beer Mile 

6:15-Baggo Tourney starts

WOD
“Nate”
AMRAPx20
2 MU
4 HSPU
8 KBS 1.5/2pood

Fitness
2 Pull Ups and 2 Dips
4 Push Ups
8 KBS 1/1.5 or 25#/1

Thursday May 12th

WOD

With a continuously running clock complete 5 thrusters every minute.
From 0:00-5:00 use 75/55
From 5:00-10:00 use 95/65
From 10:00-15:00 use 115/85

Continue adding 20 lb. every 5 minutes for as long as you are able.

Post number of minutes completed

workout cred:”Mainsite 4/20/16

Wednesday May 11th


This Saturday is our crawfish boil. Plenty of food and fun. Bring the whole family

 
WOD
Strength
EMOMx15 
Snatch Climbing
Min 1-5 2 reps @ 65-75% *not TnGO
Min 6-10 1 rep @ 75-85%
Min 10-15 1 rep @ 85-95+%

Conditioning 
AMRAPx12
20 II Unders 
10 Power Snatches
5 Lateral Burpees

BRX95/65
RX75/55

These should be TnGo during the metcon. If you start TnGO and go to singles thats fine but should be a weight you can move quickly with good form. Intensity=Results

Sunday May 8th

Denny’s road continues on to the 2016 CrossFit Games 
https://www.gofundme.com/udwr6rus


Happy Mother’s Day to all the awesome CFNWA “CrossFit Moms”….Enjoy your day with some R&R or a team wod first then some R&R.

YOGA w Megan at 12:15 at North. $10 and bring your mat.

WOD
2 Person Terams 
Deck of Cards Barbell Style *As many cards as possible in 20:00

Hearts = Thrusters 
Spades = Deadlifts
Diamonds = Hang Power Clean
Clubs= S2OH

Jokers = 100 II Unders 

Loads 1. 95/65 2. 75/55 3. 65/45
Only athlete working at a time