Saturday at the 10:00 am class members will be allowed to bring their Lil ones to work out with you. **Parents please ber prepared to help to work with your little one to ensure safety. The class will last approximately 45:00.

Saturday 11:15 FREE YOGA with Jenn. Please make sure to reserve your spot. It doers not count as a CF class.

Crossfit NWA – CrossFit

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Aerobic Capacity

Metcon (Time)


2x300m fast w/ 45sec rest,

Rest 3min,

2x (200m fast, 200m jog in sub-1min),

Rest 3min,

2x (200m fast, 200m walk in sub-2min)


Your score is your Total Workout Time (including rest).
Rich Froning’s Run Paces:

Fast: 21.0-22.4sec per 100m

Fast Jog: 35sec per 100m

Slow Jog: 40sec per 100m

Fast Walk: 45sec per 100m

Slow Walk: 75sec per 100m


Metcon (Time)


RowErg “Max Power” Workout

200m controlled sprint at 98%,

-rest 3min-

200m controlled sprint at 98%,

-rest 3min-

200m controlled sprint at 98%,

-rest 3min-

200m controlled sprint at 98%,

-rest 3min-

150m sprint at 100%
Rich Froning’s Row Paces:

Sprint: 1:20-1:21/500m pace = 659-684 Watts


Metcon (No Measure)

Upper Body Push

Barbell Bench Press

5 sets: 8-10 reps; increasing across sets

*Focus: Control should be shown with each rep on the way down and on the way up. Rest 90 sec between sets or just long enough to be able to show quality on next set.

Alt. DB Bench

4 sets: 10 – 12 reps (each side).

Start with both DBs extended overhead. Bench with one arm, leaving the other arm extended overhead and then repeat with other side. Loading should be moderate and allow for control throughout entire rep.

*Focus: Select a weight that you can control when sitting back and finishing set. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.

Reverse Grip Incline Dumbbell Bench Press

4 sets: 10-12 reps

Moderate loading but enough to show control throughout movement. Be cautious to not go too heavy and focus on contraction rather than heavy weight.

*Focus: If you drop the dumbbells; you’ve gone too heavy. Focus on control and constant speed through all reps.

Bent Over Tricep Extension

4 sets: 10-15 reps; same resistance across. Moderate weight band

*Focus: Attach band to rig overhead. Bend at the waist (near 90 degree angle) to face the floor while standing. Grasp band and point elbows at floor. Extend towards floor. Avoid complete lockout. Show control throughout.

Single Arm Standing Tricep Extension w/ band

4 sets: 15-20 reps; same resistance across. Light to moderate weight band

*Focus: Resistance should allow for control throughout the extension. Avoid going to complete lockout at the bottom: focusing on stopping just before full extension. Focus on engagement of triceps with each rep and stop before failure is reached. Keep free hand behind tricep to stabilize arm and minimize swing. Rest 90 sec between.


Metcon (No Measure)

Upper Body Pull

Strict Pull Ups

5 sets: 7-10 reps

*Focus: Control should be shown across sets. Athlete should keep core engaged and avoid kipping. Band across rig is encouraged if strict reps are not possible and should be set at a height that allows for desired number of rep but no more. Rest 90 sec b/w sets

Lat Pulldowns

5 sets: 8-10 reps.

Increase weight across sets. Works towards moderate/heavy sets. Avoid contact with floor between reps.

*Focus: Strong contraction of the back/pulling back with the elbow not the hands. Bar should come right below the chin to the top of the chest. Slight lean back is acceptable to get shoulders in a down and back position.

Double DB Row

4 sets: 10-12 reps; increasing weight across sets.

*Focus: Bend over, making sure to load the hamstrings not the lower back, to a 45 degree angle of the torso. Row with both arms at the same time. Pull with the elbows and strong contraction of the back. Change positioning if loading is felt in low back. Avoid large amount of kipping DB’s. Lower weight if unable to show control.

Single Arm DB Row

4 sets: 10 reps (each side); increasing weight across sets or stay the same. Brace against a bench or other surface.

*Focus: Go through full range of motion during the pull and feel the stretch through the lat /rhomboid when extending the arm.

Standing Alt. DB Curl + Double DB Standing Curl

3 sets: 5 alt. reps (each side) + 5 double DB reps

*Focus: Begin with alternating curls, focusing on a strong bicep contraction. Minimize swinging the DB’s up and use weight that allows for control throughout. Go immediately into double DB curl after alternating reps.

Standing Barbell Bicep Curls

3 sets: 10-12 reps. Keep weight on the light to moderate side

*Focus: Use a few different grip widths to find the most comfortable position. Focus on control up and down and cut set short if kipping is needed to curl barbell. Do not try to go heavy.


Metcon (No Measure)

Lower Body Push/Pull

Barbell Back Squat

5 sets: 10-12 Reps; increasing across sets

*Focus: High bar position. Controlled speed down and up. Stop just before full lockout at the top of each rep for added time under tension on legs Rest 90 sec b/w sets

Barbell Deadlift

5 sets: 10-12 reps; increasing across sets

*Focus: traditional deadlift setup. Keep weight to a controllable amount. All reps are touch and go – do not reset at the bottom of reps.

Barbell Front Squat

4 sets: 10-12 reps; moderate weight. Stay the same or increase across sets

*Focus: Focus on the best front rack positioning possible. Do not sacrifice form on this movement for weight. Show control down and up. Keep tension on legs throughout by not locking out legs at top of rep

GHD Nordic (Hamstring) Curl

*4 sets: 8-10 reps.

Don’t try to work above your skill/strength level here. Modify this movement by attaching a band to the GHD and wearing the other end like a backpack to assist in coming up. Place a box in front of the GHD so that a.) you can use it to push off of if it is too difficult to sit-up on your own or if you fail a rep. Working above your skill level will most def. increase risk for hamstring cramping.

*Focus: Control your eccentric (going down) for as long as you can. Sit-up by curling with the hamstrings or pushing off on a box to assist


Sled Push

6 sets:

20 yd push

20 yd pull

*moderate weight across

*1:1 – work:rest

*alternate by doing the follow:

Odd Rounds: Push with arms in close to the body and pull with hands high on the handles

Even Rounds: Push with arm extended and pull with hands low on the handles

*Focus: Stay at the same moderate weight across. Go straight in the pull from the push as soon as possible with minimal rest

Calf Raises- Single DB standing on 1 leg . 4 sets 10-15 reps ea