(479) 644-8108

Sunday December 31st

"Time Sensitive"

Below is the link for the 2018 Equipment fund. Effective Jan 1 rates will increase $5 single and $10 cpl per month for your memberships. You have the option of saving $10 and doing the 1x contribution of $50 to the equipment fund.

HTTP://WWW.CROSSFITNWA.COM/EQUIPMENT-UPGRADE

Schedule
Sunday New Years Eve
North Hours Regular
South Hours 10:00 and 11:00. *No 7am

Monday
North Doors open 7-12:00 lights out
South Doors open 8 – 12 lights out

Structured warm up 

WOD
AMRAPx15
2 Snatch P/S/S 155/105
4 Clean & Jerk 155/105
6 Toes 2 Bar
8 GS Box Jumps 24/20

Saturday December 30th

Important

Below is the link for the 2018 Equipment fund. Effective Jan 1 rates will increase $5 single and $10 cpl per month for your memberships. You have the option of saving $10 and doing the 1x contribution of $50 to the equipment fund.

HTTP://WWW.CROSSFITNWA.COM/EQUIPMENT-UPGRADE

WOD

Rest Day Closed

We will be doing “Murph” Jan 1. The weather is going to be absolutely miserable. Please dress accordingly. Bring an extra hoodie or extra dry shirt to do your second mile in.

Friday December 29th

"Time Sensitive"

2018 Equipment Fund – If you are going to save money by contributing to the equipment fund, please have it paid by your draft date in January. See link for details

HTTP://WWW.CROSSFITNWA.COM/EQUIPMENT-UPGRADE

WOD
BB/Strength
EMOMx20
Odd – 3 Bench Press 75% +/- *Not failure
Even – 5/3 Strict HSPU

Conditioning
AMRAPx15
15 Power Snatch 75/55
30 II Unders
15 Wallballs 20/14 @10'
30 II Unders

FX
EMOMx20
Odd – 3 Bench Press Moderate-Heavy
Even – 5/3 Strict Seated OH Press

Conditioning
AMRAPx15
10 power Snatches
50 Singles
10 Wallballs
50 Singles 

Thursday December 28

"Time Sensitive"

2018 Equipment Fund – If you are going to save money by contributing to the equipment fund, please have it paid by your draft date in January. See link for details

 HTTP://WWW.CROSSFITNWA.COM/EQUIPMENT-UPGRADE

 WOD
BB/Strength
Snatch Balance + OHS
1+1 x3
OHS
1-1-1

Conditioning
AMRAPx8
7 Burpees
5 Deadlifts 135/95
3 Squat Cleans
1 Jerk
 

FX
Behind the neck jerk + 1 OHS/Lunge
1-1-1-1-1
or
Front Rack Lunge
3-3-3-3

AMRAPx8
7 Burpees
5 Deads 115/85 95/65
3 PC + FS
1 Jerk 

Wednesday December 27th

2018 Equipment Fund – Here is the link for the one time charge for the 2018 rate increase/equipment fund. If not paid by your first 2018 scheduled draft date for membership you will automatically see a $5 per mth rate increase. See link for details. PM me with any questions.
 HTTP://WWW.CROSSFITNWA.COM/EQUIPMENT-UPGRADE

Hopefully everyone had a great Christmas and enjoyed the family time. Time to burn some calories with a box favorite.

WOD
AMRAPx22
"Cindy Snatches"
5 Pull Ups
10 Push Ups
15 Air Squats
1 Snatch P/S/S
1. 185/125 2. 155/105 3. 35/95

Cash Out
EMOMx10
Core Accessory
10-15 reps Core
GHD/Sit Up/V Up/Hollow Rocks etc

Tuesday December 26th

WOD
Rest Day
Open Gym
North 9-1
South 5:30am-7 and 11-1pm

Hope everyone had a wonder Christmas. We are sticking with our schedule with Tuesday being a scheduled rest day. 

Christmas Day

Merry Christmas to an amazing community. You all are second to none. Thank you all for another wonderful year. Year 9 down, look out 10. We are coming at you strong in 2018. 

Have a wonder day with your family and friends. Merry Christmas from your CFNWA staff/coaches.

WOD
Closed
No classes

Christmas Eve

2018 Equipment Fund – Here is the link for the one time charge for the 2018 rate increase/equipment fund. If not paid by your first 2018 scheduled draft date for membership you will automatically see a $5 per mth rate increase. See link for details. PM me with any questions. http://www.crossfitnwa.com/equipment-upgrade

Open Gym format.  For those that have never done this workout, it is fairly long ranging anywhere from 20-35 min.

North Doors open at 7 and lights out at 10:30
South Doors open at 7 and light outs at 11 South will have "Open Gym" since they did "12 Days" today.

WOD
“12 Days of Christmas”
1 Clean & Jerk
2 – Deadlift
3 – Burpees
4 – Pull Ups
5 – Box Jumps 24/20
6 – Wall Balls 20/14 10’
7 – KB Swings 1.5/1
8 – Ring Dips
9 – Push ups
10 – Hip Ext.
11 – T2B
12 – Front Squat

BB loads are bodyweight for guys and 75% of bw for the ladies

Rep scheme – Complete #1, then complete #2 then #1 again, Complete #3 then #2 again and #1 again, complete #4 then #3 again, #2 again, and #1 again, and so on until reaching #12.

Saturday December 23rd

Reminder- Holiday hours
North- Christmas 

WOD

2 Person Teams
Min 1-8
Establish 1 RM Hang Clean P/S/S

at the 8:00 mark complete 2 rounds of
5 G2OH 135/95
10 Bar Facing Burpees
3 Bar MU
10 Pistols
5 Bar MU
10 Pistols
5 G2OH 185/125
10 BFB

Only 1 athlete working at a time. Must change bar loads. Only 1 bar per team unless coed.
25:00 time cap *KO" athletes complete as released.

FX
Establish 1 RM Hang Clean

then

5 G2OH 95/65
10 Burpees
10 Pull Ups
20 Sir Squats
15 Pull Ups
20 Air Squats
5 G2OH 135/95
10 BFB

Friday December 22nd

Box News- “SheepDog Fundraiser/Chili Cookoff” is tomorrow at 5-5:30 pm. Workout will kick off around 5:45. We will see "Scotty" https://www.crossfit.com/workout/2017/06/16#/comments for the workout. Please bring your best chili, favorite side dish, or go to beverage.  See link for details
HTTPS://WWW.FACEBOOK.COM/EVENTS/1165183103614950/

2018 Equipment Fund – Here is the link for the one time charge for the 2018 rate increase/equipment fund. If not paid by your first 2018 scheduled draft date for membership you will automatically see a $5 per mth rate increase. See link for details. PM me with any questions. HTTP://WWW.CROSSFITNWA.COM/EQUIPMENT-UPGRADE

WOD
Rest Day Closed