Monthly Archives: July 2013

Thursday 8-1-2013

Warm Up then L Sit/Progressions then 7 Rounds For Time: 3 Burpees 6 Power Snatches 115/75 lbs 9 Push Ups Cash Out: T Planks 3 x 15 Read More...

Wednesday 7-31-2013

Warm Up then Snatch/Skill Transfer then 13 Min AMRAP: 5 Thrusters 95/65 lbs 10 Strict Pull Ups 5 Thrusters 95/65 lbs Run 400m Rest 1 min Cash Out: Muscle Up Progression/Bar Muscle Up Read More...

Tuesday 7-30-2013

Warm Up then 5 x 5  Push Press then 5 Rounds For Time: 200m Run 10 Push Press 95/65 lbs 10 Sumo Deadlift High Pull Cash Out: 3 x 10 Strict T2B 3 x 10 HSPU Read More...

Monday 7-29-2013

Don't forget that this Saturday at 9:30am we will be participating in the 31 Heroes Wod. Please get yourself a partner and register Here if you haven't already. Also today starts our 7:30am 55+ class. Please spread the word to anyone you may know 55 or older who wants to learn about healthy living! Warm Up then 3 x 8 Back Squats then "Cindy" 20 Min AMRAP: 5 Pull Ups 10 Push Ups 15 Squats Cash Out: Tabata Sprint  Read More...

7-26-2013

Attention athletes! As it is with most CrossFitters, we've all tried to get friends and family to come try a workout. If you're like me, you've  seen the benefits of what CrossFit can do for you and your quality of life and you've mentioned it to your parents or maybe grandparents. We all know that it's never too late to be concerned with your health. In an effort to make Crossfit something that anyone can do regardless of age or health Read More...

7-25-2013

Warm Up then For Time: 500m Row 21 Box Jumps 24/20 in 21 Ring Dips 15 Box Jumps 24/20 in 15 Ring Dips 9 Box Jumps 24/20 in 9 Ring Dips Cash Out: 3 x 10 Hollow Rocks 3 x 10 Supermans Read More...

7-24-2013

Ok guys don't forget to get registered for the 31 Heroes Wod being held here at the box on Saturday August 3rd. It's a great cause so let's have a great turnout!! We have rope climbs today so bring your tall socks or shin protection! Warm Up then 15 Min AMRAP 400m Run 24 Clean & Jerk 95/65 lbs 400m Run 12 Pull Ups 400m Run 6 Snatches 95/65 lbs 400m Run 3 Rope Climbs Cash Out: Accumulate 2 Min of Bridge Ups/Bridge Up Progression Read More...

7-23-2013

Attention!! Tomorrow all classes except the 9:30am and the 10:30am kids class will meet at Arkansas High Stadium. It will be hot! So make sure you come hydrated and bring some water with you. Another thing we want to ask of everyone is that during regular class hours we'd like to keep the main floor clear of any extra work going on. The afternoon classes especially are getting pretty packed and we don't want people to have their wod interrupted. If Read More...

7-22-2013

Good job Coach Molly on your Kettlebell Cert this past weekend! I'm sure she's bursting with knowledge to share with us all. Announcement We are putting a sign up sheet on the calendar board for all those who plan on going on the canoe trip this weekend. Please be signed up by tuesday so we can make reservations on the canoes. We need to know our numbers. Anyone can join in after tuesday but we can't guarantee your canoe Read More...