(479) 644-8108

Saturday Dec 3

CF kids and teen at 12:00

We are collecting items for the local children in need of food. Please help us by donating the following items: toothbrush, toothpaste, soap, deodorant, pudding cups, granola bars, oatmeal packs, ramen noodle cups, and macaroni and cheese!

2 person team

AMRAP in 12 minutes:

15 GS box jumps
15 KB swings
10 power snatch

Tuesday November 29th

WOD

Strength
Deadlifts
2-2-2-2-2-2-2-2-2-2
work up to heavy as possible dbl

Conditioning
21-15-9 reps of
Front Squats 155/105
HSPU

FX
Deads
2×10  moderate-heavy

21-15-9 reps of
Front Squats scale load
Pike/DB Press/2abmat HSPU

Monday November 28th

WOD
For Time:

50 II Unders

12 Thrusters, 115/85

12 Burpees

50 II Unders

12 Push Jerks, 115/85

12 Burpees

50 II Unders

12 Hang Power Cleans 115/85

12 Burpees

50 II Unders

12 Thrusters, 115# / 75#

50 II Unders

12 Push Jerks 115/85

12 Burpees

50 II Unders

12 Hang Power Cleans, 115/85

12 Burpees

FX
2 RFT of
15 att + 20 singles
12 Thrusters scale load
12 Burpees
15 att + 20 singles
12 Push Jerk
12 Burpees
15 att + 20 singles
12 Hang POwer Cleans
12 Burpees

Accessory
3 sets MEUB MU B/R
*If you don't have MU but close work attempts
**If you don't have MU 3 sets MEUB ring rows into MEUB ring dips (use smallest band to achieve at least 10 reps per set

Sunday November 27th

WOD

2 Person Teams
AMRAPx20
15 KBS 1.5/1
15 Power Cleans 135/95
15 Cal Row
15 Wallballs 20/14 @ 10
15 MB Sit Ups

Only 1 athlete working at a time.  

Friday November 25th

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

WOD
20-18-16-14-12-10-8-6-4-2
Pull Ups

1-2-3-4-5-6-7-8-9-10
Power Snatch
RX1. 155/105  RX2. 135/95

Hook Grip Hook Grip Hook Grip
Post loads and time as score. 

Happy Thanksgiving

We will be open from 9am until noon. Light out and doors closed at 12.

Several wods to choose from. Come in and burn some calories before we indulge in some fabulous food.

WODS
1. Complete as many rounds as possible in 15 minutes of:
25 pull-ups
50-calorie row
100 overhead squats
50 box jumps
25 pull-ups

Men use a 45-lb. barbell and 24-in. box
Women use a 35-lb. barbell and 20-in. box

2."Hollywood"

For time: **make this one a team wod
Run/Row 2 km
22 wall-ball shots, 30-lb. ball
22 muscle-ups
22 wall-ball shots, 30-lb. ball
22 power cleans, 185-lb.
22 wall-ball shots, 30-lb. ball
Run/Row 2 km

3. EMOMx20
Odd- 15 Wallballs
Even- 15 KBS 1.5/1

then

AMRAPx7
7 Power Snatch 95/65
7 GS Box Jumps 24/20

4. "Helen"
3 rft of
Run 400m
21 KBS 1.5/1
12 Pull Ups

5. Daniel

For time:
50 pull-ups
400-meter run
95/65 thrusters, 21 reps
800-meter run
95/65 thrusters, 21 reps
400-meter run
50 pull-ups

6. AMRAPx15
10 Pull Ups
20 Cal Row
40 II Unders
20 TTB
10 GS Push Ups

7. "Diane"
21-15-9
Deadlifts 225/155
HSPU

8. Isabel or Heavy Isabel
30 Power Snatch 135/95 or 185/125

9. Grace or Heavy Grace
30 C&J 135/95 or 225/145

10. Power Elizabeth
21-15-9 reps of
Power Cleans 135/95
Ring Dips

A great challenge is to partner up maybe put all 10 wods in a hat and draw them out 1 by one completing ea before moving to the next. In this format don't put it back if you dont like the wod or aren't good at the movements 

Saturday Nov 26

CF Kids / Teens at 12:00

AMRAP in 12 minutes

2 person team realy
shuttle run
5 lateral burpees
5 hang power cleans

After athlete 1 completes round, athlete 2 begins