(479) 644-8108

Tuesday January 9th

Equipent Fee Deadline Jan 15th
HTTP://WWW.CROSSFITNWA.COM/EQUIPMENT-UPGRADE

WOD
BB/Strength
Back Squats Climbing
3-3-3-1-1

Conditioning

AMRAPx18
100 II Unders
50 Sit Ups
25 Medball Sq Cleans 20/14
80 II Unders
40 Sit Ups
20 MB Sq Cleans
60 II Unders
30 Sit Ups
15 MB Sq Cleans
40 II Unders
20 Sit Ups
10 MB Sq Cleans
20  II Unders
10 Sit Ups
5 MB Sq Cleans

FX

Back Squats
3-3-3-3-3

Amrapx18
200 Single Unders 
50 Abmat Sit-ups 
25 Med-ball Squat Cleans (20/14)

160 Single Unders 
40 Abmat Sit-ups 
20 Med-ball Squat Cleans (20/14)

120 Single Unders 
30 Abmat Sit-ups 
15 Med-ball Squat Cleans (20/14)

80 Single Unders 
20 Abmat Sit-ups 
10 Med-ball Squat Cleans (20/14)

40 Single Unders 
10 Abmat Sit-ups 
5 Med-ball Squat Cleans (20/14)

Monday January 8th

"Urgent Equipment Fee Deadline Jan 15th"

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

WOD
BB/Strength
EMOMx12 climbing
Min 1-3 3 Hang Cleans P/S/S
Min 4-6 2 Hang Cleans P/S/S
Min 7-12 1 Hang Cleans Heavy as possible

Conditioning
“Dirty 30”
30 reps of each movement
For Time
Box Jumps 20”
Jumping Pull Ups
KBS 1 pood
Walkng Lunges
Knees 2 Elbow
Push Press 45/35
Hips Xtensions/Supermans
wallballs 20/14
Burpees
II Unders
Time Cap . 20:00

Saturday January 6th

"Equipment Fee Deadline Jan 15th"
HTTP://WWW.CROSSFITNWA.COM/EQUIPMENT-UPGRADE

WOD

“Chemo”
5 RFT of:
Run/Row 400m or 100 II’s
3 Power Snatches
6 OHS
9 Squat Cleans
12 Shoulder to OH
RX1- 135/95 RX2-115/85 RX-95/65
SCALE AS NEEDED

*This can be a 30:00+ minute wod. Feel free to partner up and split work as needed or alternate movements.

Friday January 5th


Happy Birthday to my beautiful and amazing wife, friend and partner. I couldn't imagine life with out you..  Have a wonderful day babe.

"Urgent January Membership info"

 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
Conditioning 
"Deck of Cards" 2 Person teams
As many cards as possible in 17:00
Hearts-Back Squats 95/65
Diamonds-Hang Power Cleans 95/65
Clubs-Alternating DB Snatch 45/35
Spades- MB Sit Ups
Jokers- Row 500m (250 increments) 

Reset
BB/Strength
Front Squats
3-3-3 80-85%

Thursday January 4th

“Urgent January Membership info”

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

Capt. David Lyon, 28, of Sandpoint, Idaho, was killed by an improvised explosive device in Kabul, Afghanistan, on Dec. 27, 2013. Lyon was a member of the 21st Logistics Readiness Squadron at Peterson Air Force Base in Colorado Springs, Colorado.

He was a 2008 graduate of the Air Force Academy, where he became well known for his athleticism, leadership and strength of character. He was a sports standout in high school and at the Academy, and while serving in the Air Force, he inspired many to start CrossFit.

He is survived by his wife, Capt. Dana Lyon, and many other friends and family members.

WOD
“The Lyon”

5 rounds, each for time of:
7 Squat Cleans 165/110
7 Shoulder 2 OH 165/110
7 burpee chest-to-bar pull-ups

Rest 2 minutes between rounds.

Ideally, use a pull-up bar that is 6 inches above your max reach when standing.

Post time for each round to comments.

Wednesday January 3rd

Final day before the 5th drafts-

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 
Open Active Recovery 
North – 11-1 and 5:00-6:30 pm 
CF Fireground  11-1 and 5:00-6:30pm 

Tuesday January 2nd

"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

WOD
Book End
100 II's
70 KBS 1.5/1
60 Wallballs 20/14 @10'
50 GS Box Jumps 24/20
40 Burpees
30 Thrusters 95/65
20 Ca Row
100 II's

FX
100 II's or 20 Att + 100 singles
60 KBS
50 Wallballs
40 Box Jumps or Step Ups
30 Burpees
20 Thrusters
10 Cal Row
100 II's or 20 Att + 100 Singles