Saturday Oct 27th – Costume contest, Skittles workout, 2 person teams, BRING a FRIEND
Monday Oct 29th – Group On Ramp Starts . 20% discount for November membership rate anyone signing a friend up for on ramp.
Wednesday Oct 31 – Happy Halloween . NO 6:30pm classes
Crossfit NWA – CrossFit
Coach led Skills and Drills
Just like deck of cards. Each team will get 2 fun sized bags of skittles (or m&m’s) can not open until after buy in is complete. Each color will represent set amount of reps and specific movement.
“Skittles” Partner Wod
Buy In: 20- Medball squat clean and toss (Coach will demo in class)
Red/pink- 3 MU’s/ or 6 C2B/ or 9 Pull ups / Jumping PU/ring rows
Green- 6 DB Thrusters /Wallballs
Purple/Brown- 9 Deads 225/155 175/135 135/95 (Scale as needed) KB Sumo Deadlift
Yellow – 12 DB Hang Power Cleans/ Russian KBS
Orange- 15 cal Row/Bike
Blue- 18 MB Sit Ups
*Each time a color gets double drawn (ex. 2 yellows in a row) each partner must do 5 burpees before starting that movement.
Once you’ve completed both “Fun size” bags you will finish with a buy out.
Buy Out: 20- medball squat clean and toss