There will be no open gym Thursday Oct 15th 5-6:30 pm. We are having additional/new LED lights installed as well as a new exhaust fan for when we shut garage doors during cold weather.

Crossfit NWA – CrossFit

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Active Recovery

Metcon (No Measure)

Double Tabata

EMOMx30. :40/:20

Minute 1 Calories

Minute 2 Russian KBS or Hip Extensions

Minute 3 Air Squats

Minute 4 II’s

Minutes 5 AB Mat SU

Metcon (Time)

10-9-8-7-6-5-4-3-2-1 reps of

Bench Press (BB or DB Choose Load)

*Run 200m b/t each set. Finishing on run