Wednesday 121031

Kirk and the beloved 400m lunges WOD……HOA this coming weekend!! CrossFit NWA will have almost 50 athletes competing in this weekend’s HOA competition in Springfield, MO.  Come show your support and watch an awesome even.*Note, there will be limited hours...

Tuesday 121030

 Day full of squat cleans and jerks……Just a reminder Heartland of America Competition in SpringField MO is this coming weekend and CFNWA will be representing with some big numbers.  We will have 8 teams from CFNWA competing in scaled and Rx divisions.  We...

Monday 121029

WOD Demo WODStrength20:00Squat CleansWork up to a heavy single.  Establish a new 1RM. -then ConditioningOpen WOD 11.3AMRAP 5:00Squat Clean RX1-165/110, RX2-135/95, RX3-115/85Thruster/Jerk  RX1-165/110, RX2-135/95, RX3-115/85 *Post rounds and reps as score.

Sunday 121028

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and...

Saturday 121027

WOD2 Person TeamsBuy In 800 M Run -Then-2 Rounds of25 Pull Ups  RX 1 C2B, RX 2 C2B, RX 3 Reg25 OHS  RX1-135/95, RX2-115/85, RX3 -95/6525 GS Box Jumps  RX1- 24/20, RX2- 24/20, RX3-20/1425 Push Ups RX1- Rings (HOA standards) RX2 -Perallete, RX3-Reg 25 Power Snatches...