Holiday Schedule:
Mon-Tues Regular Schedule
Wednesday 5:30, 6:45, 8:30, 11:30, 3:30, 4:30, 5:30
Thanksgiving Day – Open Gym 7-10:30 (Multiple Workouts posted)
Friday & Saturday – 7:30, 8:30, & 9:30 (WOD posted)

Crossfit NWA – CrossFit

Deload Week
*Should I Deload this week?
If you have been with us for 1+ month and need the deload, then take it!
If you are new and feel good (or had to take time off on other weeks), then carry on! (You can look back at past weeks for more workouts)

*IF you feel overtrained or just out of it, that is okay. Many have been there before. If you need to take a full week off and workout very little to even none, then do it. This is literally the best time of the year for you to do so.

*BOTTOM LINE: Continue to listen to your body and rest, recover and reenergize as needed during these deload weeks.

*We provide 5 “Ways to deload” in the workout notes. In summary if you need the deload, we’d recommend scaling back the volume and intensity in a way that best suits your individual recovery. Only doing 1 session and keeping intensity under 80% for the metcons (and potentially under 8/10 RPE for the lifts) is a great starting point.

*Other Ways to Deload
Completely resting on a day when you’d normally workout (like a Tuesday or Wednesday)
Only performing 1 part of the metcon instead of the multiple parts
Not going above 80% in the metcon
Resting from the Strength and/or accessory
Only do 1 session instead of multiple sessions
A combination of 1-5 above

*Indicators I need to Deload and/or rest for at least week
Training is rarely fun anymore. 99%+ of us workout for fun! If working out is always just a chore or “have to” then take some extra time to rest and get outside of the gym. The workouts will still be here when you get back.
Lack of appetite for food compared to typical hunger levels
Trouble sleeping or falling asleep
Constantly tired, fatigued and/or just feeling overtrained
Soreness levels are way beyond what they usually are
Inability to keep intensity levels high (80%+) in most workouts

View Public Whiteboard


Warm-up (No Measure)

2:00 Cardio


1-2 Rnds for Quality (8:00)

10 Dive Bombers

10 BB/PVC Kang Squats

10 Supermans + Arm Rotation

1:00 Banded Hamstring Stretch (ea side)

Lunge w Pass thru (Band pr PVC)

Athlete Choice


Sumo Deadlift (EMOMx10x2)

Points of Performance

Wide Stance, Toes Pointed out, mix grip or both over, breath and brace and make sure hips rise with shoulders. Focus on quality over load.


Start light and build to a moderate to heavy ish set of 2. You can TnGo or do 2 singles back to back.



Use a KB start light and climb. Focus on quality over load.



Clean High Pull + Clean (10×1)


Starting at a light load build as you go.

Complex can be linked or 1 drop + 1 drop.
Clean can be power/Splt/Squat

Metcon (Time)

For Time

50 Air Squats

25 Alternating Dumbbell Snatches 45/35 40/30

50 Air Squats

-rest 3:00 –

30 Single DB Front Rack Reverse Lunges

50 Alt Dumbbell Snatches 35/25, 30/20

30 Single DB Front Rack Reverse Lunges


Target Time each set: <5:00 Time Cap each set: 7 minutes *Front Rack = 2 hands in front

35 Air Sqts

20 Alt Hang DB Snatch

35 Air Sqts

rest 3:00

20 DB Rev Lunge

35 And DB Hang Sn

20 DB Rev Lunge

How to Pace: SPRINT. This workout should be one where you are able to hold onto big sets with minimal rest. The workload is intentionally low as a deload week. Move quickly and enjoy the lowered volume.

How it should Feel: GASSY. With the short time domain and big, fast sets, you will likely be out of breath with some muscle fatigue.


Dumbbell Snatches: Open Standards Workout 1 should be a weight that you can do quick singles or touch n go sets of 3-4+ at a time. Set up with purpose and use all the hip drive to keep the movement fluid.

Air Squats: Fast and furious is the goal here! Unbroken is ideal

RX+: Metcon (Time)

50 Air Squats

25 Dumbbell Snatches (70/50)

50 Air Squats

-rest 3:00-

25 Pistols

50 Dumbbell Snatches (50/25)

25 Pistols

Work a Weakness or Accessory

Double Under

1. Single Unders – Should be able to do 50 in a row

2. Practicing Jumping without a Rope aka Power Jump *add Penguin Clap

3. Get 1 II Under at a time

4. Do cal singles 1 Dub then couple singles

5. Minimize # of singles b/t doubles

6. Get 2 UB II Unders, then 3, then 4…..slowly build

7. UB Big Sets

Metcon (No Measure)

Upper Body Push

Bench Press

5 sets: 6 reps


Barbell Incline Bench Press

4 sets: 10 reps

*Build to a moderate weight and stay the same across all sets. Attempt to add a small increase from previous week’s loading.

*Single Dumbbell Double Head Grip Flat Bench

(Focus: Using one dumbbell, turn it sideways so that is can be gripped in each hand by each of the dumbbell heads not the handle).

Seated Tricep DB French Press

4 sets: 10 reps

*Single DB 2 hand hold extend OH


Skull Crushers


Tricep Press Downs (Band or Pulley)