‘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

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