(479) 644-8108

Whatever the mind can conceive and believe, it can achieve. ― Napoleon Hill

Announcements

Holiday Schedule
Christmas Eve – 8am-11am
Christmas Day – Closed
December 26th – 5:30,8:30,11,12,4:30,5:30, NO 630am,3:30 or 6:30pm
Saturday December 29th 7,8,9,10&11
Sunday December 30 -Closed
Monday December 31st 7-11 “Murph”
Tuesday Jan 1st – TBD

Crossfit NWA – CrossFit

Warm-up

Dynamic

R/R/B/S&D

lunge + Pass, corex2, push up

Static HS hold/HSW, KBS

BB

Good Mornings, thrusters,

Hang Squat Cleans

Mobility

Inch Worms, Duck Walks, Scorpions

Front Squat (2-2-2-2-2)

18 minutes to est heavy double

Metcon (AMRAP – Rounds and Reps)

AMRAPx12
6 HSPU

9 Deadlifts 155/105

12 MB Sq Cleans 20/14

24 II Unders

FX

Front Squats

then

6 Pike/DB S2OH

9 Deads 135/95

12 Goblet Squats or MB Cleans

40 Singles

You’re going to go through tough times – that’s life. But I say, ‘Nothing happens to you, it happens for you.’ See the positive in negative events. – Joel Osteen

Crossfit NWA – CrossFit

Warm-up

Run/Row/Bike/S&D

core, push up, plate jumps

leg swings,

BB

Bear Complex +

Snatch

Mobility

Hips, shoulders,

Metcon (AMRAP – Rounds and Reps)

AMRAPx25 (2 Person Teams)
Alternating rounds of

5 Ground 2 Overhead 135/95

3 Burpee Pull Ups

5 Box Jump Up/Over 24/20 any style

*athletes must tag in/out

**Must row 1600m at some point during the allotted time..

???

Crossfit NWA – CrossFit

Warm-up

Run/Row/Bike/S&D

Hip Ext or Supermans, Scorpion, Air Squat

Push Up, Ring Row, Plate Jumps

BB

Bear Complex

Mobility

Hips, Shoulders

Hang Power Clean (EMOMx5 )

triple

Hang Power Clean (EMOMx5)

Double

Hang Power Clean (EMOMx5)

Single

Metcon (AMRAP – Rounds and Reps)

AMRAPx17
50 II Unders

15 RKBS 2/1.5

10 Push Jerks 115/85

5 C2B Pull Ups

FX

AMRAPx17

35 II ‘s or 50 Singles

15 RKBS

10 S2OH 95/65

5 Pulling

Perseverance is the hard work you do after you get tired of doing the hard work you already did. – Newt Gingrich

Announcements

Make sure and join our community facebook page. :”CFNWA community”. CFNWA members Only

Crossfit NWA – CrossFit

Warm-up

Row/Bike/S&D

10-12 reps of

core, lunge+pass, push up

ring row or strict pull ups

kips swings

BB

S2OH/Sotts, Front Squats

Lunges,

Mobility

Shoulders, Hips, Ankles

Overhead Squat (5-5-3-3-1-1-1)

Work in some Snatch Balances on the lighter loads

Metcon (AMRAP – Rounds and Reps)

AMRAPx8
14 Front Rack Lunge 75/55

7 Burpee

14 FR Lunge

7 TTB

this is a lightweight sprint. Looking to be UB

FX

OHS

work light focus on proper technique and/or

Front Squat

Heavier loads here

AMRAPx8

14 FR Lunge 45/35

7 Burpees

14 FR Lunge

7 Core

Believe you can and you’re halfway there. — Theodore Roosevelt

Announcements

Make sure and join our community facebook page. :”CFNWA community”. CFNWA members Only

Crossfit NWA – CrossFit

Warm-up

Bike/Row 3:00

20 Air Squats

10 Mtn Climbers

20 Core

10 Scorpions

10 KB Good Mornings

Deadlift worm up

Metcon (No Measure)

EMOMx20 complete
2 Deadlifts *choose load 60-70%

4 Strict HSPU/HSPU/or 25″ HSW

8 Pistols/or 8 Lunges 35/25 Farmers Carry

FX

Deadlift Choose Load

Kick Ups/Statict Holds

Weighted Lunges FC

Metcon (Time)

For time complete

21-15-9 reps of
Medball Squat Cleans 20/14

Hand Release Push Ups

If you believe it will work out, you’ll see opportunities. If you believe it won’t, you will see obstacles. – Wayne Dyer

Announcements

Make sure and join our community facebook page. :”CFNWA community”. CFNWA members Only

Crossfit NWA – CrossFit

Warm-up

Dynamic

Run/Row/Bike/S&D

Lunge+Pass, Corex2, Push Ups

Scorpions, Wallballs, Plate Jumps

BB Warm Up

Bear Complex

Mobility

Hips – Couch Stretch

Shoulders – Xover Symm

Metcon (Time)

For Time Complete

2 Person Teams
50 Syncro Bar Facing Burpees

75 Thrusters 95/65

100 C2B Pull Ups

75 DB Box Step Up/Over 45/35 24/20

75 Calories

50 Syncro Bar Facing Burpees

Time Cap 21:00

FX

2-3 Person Teams

35 Syncro Burpees

75 Wallballs

75 Pulling

50 DB Box Up/Over

50-75 Calories

35 Syncro Burpees

Believe in yourself. You are braver than you think, more talented than you know, and capable of more than you imagine. ― Roy T. Bennett

Announcements

Make sure and join our community facebook page. :”CFNWA community”. CFNWA members Only

Crossfit NWA – CrossFit

Warm-up

Burgener Warm Up

Metcon (AMRAP – Rounds and Reps)

AMRAP x 10
15 OHS 95/65

15 TTB

30 II Unders

15/12 Calories

15 DB Snatch

FX

15 BB Front Rack Lunge

15 Core

20 II Unders or 40 Singles

12/9 Calories

15 DB Snatch

then 4:00 to est heaviest

Snatch (directly into)

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7
10 OHS 95/65

10 TTB

20 II Unders

10/7 Calories

10 DB C&J 45/35

FX

10 FR Lunge

10 Core

15 II Unders or 30 Singles

10/7 Cal

10 DB C&J

Hardships often prepare ordinary people for an extraordinary destiny. – C.S. Lewis

Announcements

Make sure and join our community facebook page. :”CFNWA community”. CFNWA members Only

Crossfit NWA – CrossFit

Warm-up

Dynamic

Run/Row/Bike/S&D

Corex2, Push Ups, Lunge + Pass

KBS, MB Cleans,

BB

Thruster, Good Morning

Mobility

Hips, Shoulders

Front Squat (3-3-3-3-3)

78-83% across

Metcon (AMRAP – Rounds and Reps)

AMRAPX9
15 Wallballs 20/14 @10′

10 Burpees over DB

5 1 ARM DB OHS 45/35

FX

15 WB

10 Burpees

5 DB OH Lunge