(479) 644-8108

Rest Day – Closed

Announcements

Saturday December 8th – FREE yoga class 8am. We’ll cancel the 8am class but still have 7,9,10,11. Also BRING A FRIEND all crossfit classes. Members only yoga

NWA Members only lululemon shop night Sunday December 9th 7-9 pm 25% off.

On Ramp Monday December 10th

Membership forms due by 12-7

Crossfit NWA – CrossFit

‘You have to fight through the bad days in order to earn the best days’ – Unknown

Announcements

Saturday December 8th – FREE yoga class 8am. We’ll cancel the 8am class but still have 7,9,10,11. Also BRING A FRIEND all crossfit classes. Members only yoga

NWA Members only lululemon shop night Sunday December 9th 7-9 pm 25% off.

On Ramp Monday December 10th

Membership forms due by 12-7

Crossfit NWA – CrossFit

View Public Whiteboard

Warm-up

Dynamic

Run/Row/Bike/S&D

Core, Lunge+pass, scorpions

Inch Worms+Push up

BB

Bear complex, good mornings

Mobility

Hips, knees, shoulders

Metcon (AMRAP – Rounds and Reps)

AMRAPx5
10 Power Cleans 135/95

5 Burpee over Bar

Rest 3:00

Metcon (AMRAP – Rounds and Reps)

AMRAPx5
10 S2OH 115/85

20 Sit Ups

Rest 3:00

Metcon (AMRAP – Rounds and Reps)

AMRAPx5
10 Alt DB Snatch 45/35

15/12 Cal

‘Motivation is what gets you started. Habit is what keeps you going.’ – Jim Rohn,

Announcements

Saturday December 8th – FREE yoga class 8am. We’ll cancel the 8am class but still have 7,9,10,11. Also BRING A FRIEND all crossfit classes. Members only yoga

On Ramp Monday December 10th

Crossfit NWA – CrossFit

Warm-up

Metcon (Time)

5 RFT of
5 Front Squats 185/125 *Floor

20 GS Box Jumps 24/20

5/3 Muscle Ups B/R

20 KBS 1.5/1

5 Strict HSPU *F 1 abmat

20 Wallballs 20/14 @10

Time Cap 40

FX

4 RFT of

5 FS 135/95

15 Box Jumps

5 C2B Pull Ups + Push Ups

15 KBS

5 Seated DB Press

15 Wallballs

“Even if you fall on your face, you’re still moving forward.” – Victor Kiam

Announcements

Saturday December 8th – FREE yoga class 8am. We’ll cancel the 8am class but still have 7,9,10,11. Also BRING A FRIEND all crossfit classes. Members only yoga

On Ramp Monday December 10th

Crossfit NWA – CrossFit

View Public Whiteboard

Warm-up

Dynamic

Run/Row/Bike/S&D

core, push ups, squats

lunge + pass, kip swings

BB

3 Pos Snatch

Muscle Snatch

Mobility

Duck Walk, hips, knees, shoulders

Deadlift & Doubles

EMOMx10 complete
2 Deadlifts & 25 II’s

choose load

FX

2 Deads & 10 II’s or 25 Singles

Metcon (Time)

18-15-12-9-6-3 reps of
Thrusters 75/55

Power Snatch

TTB

Time Cap 18:00

FX

15-12-9-6-3 reps

Thrusters/Wallballs

Power Snatch

Core

When you’ve got purpose, everything becomes possible’ – Lewis Pugh

Crossfit NWA – CrossFit

Warm-up

Dynamic

Run/Row/Bike/S&D

core, push ups, squats

lunge + pass, kip swings

BB

S2OH, OHS, Snatch Balance

Mobility

Duck Walk, hips, knees, shoulders

Snatch Balance

incorporate some SB during your warm up to heavy OHS

Overhead Squat (Heavy Triple)

Overhead Squat (Heavy 1 RM)

Metcon (Time)

21-15-9 reps of
Hang Power Clean 135/95

HSPU

Time Cap 10:00

RX+155/105

FX

15-10-5 reps 0f

HPC 95/65

Core

GS Push ups

Strength does not come from winning. Your struggles develop your strengths. When you go through hardships and decide not to surrender, that is strength.’ – Arnold Schwarzenegger,

Crossfit NWA – CrossFit

Warm-up

Run/Bike/Row/S&D

core, squats

leg swings, plate jumps

MB Cleans, step ups

BB

HPC,S2OH,BS

Mobility

hips, knees, shoulders

Metcon (AMRAP – Reps)

Deck of Cards
AMCAPx22

Hearts- Back Rack Lunge 75/55 *No Bailing

Clubs- Box Jump Up/Over 24/20

Diamonds- MB Sit Ups

Spades- Wallballs

*Joker – 100 II Unders + 50 Cal

*Both athletes can work to complete task

A-21 reps

K-15 reps

Q- 14 reps

J- 13 reps

“Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever.” – Lance Armstrong

Crossfit NWA – CrossFit

Warm-up

2 rnds of

15/10 cal

12 core

9 Lunge + Pass

6 strict PU or RR

3 burpee

then

BB

3 Pos Sn/Cl

OHS

Mobility

Duck Walk, Scorpion, shoulders

Cinnamom Toast Crunch (AMRAP – Rounds and Reps)

AMRAPx20
Cindy

5 Pull Ups

10 Push Ups

15 Air Squats

1 Snatch or Clean&Jerk

RX 75-85% 1 RM

RX+ 90+

Post rounds & reps as well as load

Rest Day – Open Gym 8-12

Announcements

Holiday Schedule –
No 6:30pm class Wednesday night
Thanksgiving Day- 7- 11 . Lights out at 11am Open Gym Format
Friday – 8-12. Lights out at 12 . Open Gym Format

Crossfit NWA – CrossFit

“When you feel like quitting think about why you started.” -unkown

Announcements

Holiday Schedule –
No 6:30pm class Wednesday night
Thanksgiving Day- 7- 11 . Lights out at 11am Open Gym Format
Friday – 8-12. Lights out at 12 . Open Gym Format

Crossfit NWA – CrossFit

Warm-up

DYNAMIC

Run/Row/Bike/S&D

Lunge+Pass, core Sit and Hip xt

MB Cleans, Leg Swings, Plate Jumps

BB

Good Morning, SLDL

Bear Complex

Mobility

Hips, Shoulders, Calves

Deadlift

20:00 working up to a heavy double

Metcon (AMRAP – Rounds and Reps)

AMRAPx8
10 Shoulder 2 OH 115/85

10 Toes 2 Bar

25 II Unders

FX

10 S2OH 95/65 75/55

10 Core

15 II Unders or 30 Singles