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 Friday and Sunday for the gym.  Please stay tuned.  Saturday is a rest day.



Five rounds for time of:
Run 400 meters
30 Box jumps 24/20
30 Wall balls 20/14