(479) 644-8108

Thursday March 1st

CF Games Open release 18.2
There will not be an official 6:30 pm class as we will prep for the release of 18.2. Regular 6:30 pm’ers feel free to come out and break a sweat (OG format) while we prepare for 18.2. We would love to have a repeat of last Thursday and bring the noise. Everyone is invited out to either tackle 18.2, cheer on those athletes that are, or socialize with a cold one……

WOD

BB/Strength
Shoulder Press
2-2-1

Push Press
2-2-1

Jerk
2-2-1

Climbing to a heavy 1 rep

Conditioning
AMRAPx10
10 S2OH 115/85
10 KBS 1.5/1
10 GS Box Jumps 24/20
Looking for UB reps here

FX
SP,PP,PJ
2-2-2 ea

AMRAPx10
10 S2OH 95/65
10 Russian KBS
10 GS Box Jumps or Step Ups

Wednesday Feb 28th

Rest Day / Active Recovery

Open gym 11 to 1, 5 to 6:30

Save the Date!
Saturday March 24 will be our CF Open 2018 wrap up party! Come cheer on our athletes from NWA and CF Fireground. Junk and Lululemon will be in the house!!

Tuesday February 27th

WOD

BB/Strength
Hang Clean P/S/S
Double x3 @ 80%+/-
Single x3 Heavy as possible

Conditioning

EMOMx15
5 Wallballs
UB Muscle Ups B/R
* this is a good time to work on MU.  Looking for big sets but not failure and working on efficiency. If you don't have MU work on them by using a band.

FX
Hang Clean
1-1-1-1-1

EMOMx15
5 Walllballs
Dips

Monday February 26th

Don't forget to get your open scores posted before 7 pm tonight. I will have until Wednesday to get them all validated.

WOD

4 RFT

Run 400m
12 KBS 1.5
9 Pull Ups
6 OHS 115/85

Scale loads as needed. reps should be UB for the most part .

FX
3-4 RFT of
Run 400m
12 KBS
9 Pull Ups
 Front Squats 

Sunday February 25th


"Havana"

WOD

Complete as many rounds as possible in 25 minutes of:

150 double-unders

50 push-ups

15 power cleans

Men: 185 lb.

Women: 125 lb.

This workout is recommended to be a 2 person team wod

Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan's Bakwa district on July 12, 2011. Marchini served in the 8th Airborne Combat Engineer Regiment, Folgore Brigade.

While on base, Marchini used whatever he could find to do CrossFit, often incorporating farmers carries, sandbag runs and tire flips in his workouts. His favorite exercises were double-unders, push-ups and power cleans.

Marchini is survived by numerous friends and family members.

Scaling

Hero workouts are notoriously difficult, mentally and physically. Choose options that challenge you throughout. Each exercise should require multiple sets to complete, but reduce the reps as needed so you can finish several rounds of the workout.

Intermediate Option

Complete as many rounds as possible in 25 minutes of:

100 double-unders

30 push-ups

10 power cleans

Men: 135 lb.

Women: 95 lb.

Beginner Option

Complete as many rounds as possible in 20 minutes of:

75 single-unders

20 knee push-ups

10 power cleans

Men: 75 lb.

Women: 55 lb.

Saturday February 24th

WOD

Rest Day
No Regular Classes

Registered Open Athletes – 10 -12pm Doors open at 9:30am
We will run heats at
10:00, 10:30, 11:00, & 11:30 Lights out at 12:00

Friday February 23

WOD
WORKOUT 18.1

Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14 / 12-cal. row

VARIATIONS
Rx’d: (Ages 16-54) Men use 50-lb. dumbbell Women use 35-lb. dumbbell

Scaled: (Ages 16-54) Men perform hanging knee-raises, use 35-lb. dumbbell Women perform hanging knee-raises, use 20-lb. dumbbell

Teenagers 14-15: Boys use 35-lb. dumbbell Girls use 20-lb. dumbbell

Scaled Teenagers 14-15: Boys perform hanging knee-raises, use 20-lb. dumbbell

Girls perform hanging knee-raises, use 10-lb. dumbbell

Masters 55+: Men use 35-lb. dumbbell Women use 20-lb. dumbbell Scaled Masters 55+: Men perform sit-ups, use 20-lb. dumbbell Women perform sit-ups, use 10-lb. dumbbell

Thursday February 22nd

Reminder there will NOT be a scheduled 6:30pm class tonight in preparation for the release of 18.12. The open workout will be released at 7pm. EVERYONE in invited out to watch the release, hang out w some friends, judge, or just spectate.   Look forward to seeing everyone there.

WOD
BB/Strength 
EMOMx15 climbing

Min 1-4 . 3 Position Snatch (HH/L/F)
Min 5-8 Double TNGO
Min 9-15 1 Snatch P/S/S

Reset

Conditioning
AMRAPx9
9 GS Box Jumps 24/20
6 Hang Power Cleans 115/85
*3/2 Muscle Up R/B
2:1 C2B Pull Ups 

Wednesday February 21st

WOD

BB/Strength
Back Squat
5-5-3-3-1-1

5's- 70-75%
3's- 80-85%
1's- 90+/-

Conditioning
4 RFT of
20 DB OH Lunges 45/35
10 Burpee of Bell

Time Cap 13:00

FX
Back Squats
5-5-5-5-5 . across moderate-heavy

Conditioning
3-4 RFT of
20 OH DB Lunge Scale loads as needed
10 Burpees