Saturday

Crossfit NWA – NCCOMPETEA. CONDITIONING30 Muscle-Ups (Time)30 muscle-ups for timeEvery time you break, 10/8 cals on the bike.B. NC60Warm-upWarm-up (No Measure)Grab a Partner and a Wall Ball (LIGHT!) 1 ROUND P1: 5 Bootstraps + 10 Alt Lunges w/ Torso Twist + 20...

Saturday

Crossfit NWA – FITWorkoutMetcon (No Measure)1 Round 5:00 Stations 1:00 Rest b/t Stations STATION 1 2:00 Max Jump Rope Rest 1:00 2:00 Max Jump Rope STATION 2 2:00 Max Air Squat Rest 1:00 2:00 Max Air Squat STATION 3 2:00 Max DB Swing 1:00 Rest 2:00 Max DB...

Saturday

Crossfit NWA – NC45Warm-upWarm-up (No Measure)Buy In: 250m Row 2 ROUNDS: 10 DB Hammer Curls 10 DB Upright Rows 10 DB Strict Press 10 DB Triceps Extension Buy Out: 200m RunStrengthMetcon (No Measure)EMOM x 9 MINUTES MIN 1 – 10 Supinated Ring Rows MIN 2...

Saturday

Crossfit NWA – NC30Warm-upWarm-up (No Measure)1 ROUND of Line Drills 25’ Walking Quad Stretch (with hands, pull one heel towards the glute) 25’ Walking High Kicks 25’ Butt Kickers 25’ High Knees 25’ Single Foot Hop (L/R) Grab a LIGHT pair of DBs and immediately...

Friday

AnnouncementsWednesday Nov 27- NO 6:30pm class Thanksgiving Hours – Open Gym Format 7-10 Black Friday – 7, 9, 10, and 11:00 ClassesCrossfit NWA – NCCOMPETEA. CONDITIONING”GEORGIE” (AMRAP – Rounds and Reps)AMRAP x 21 MINUTES* 7...