Monday

Crossfit NWA – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Activation 3 Rnds 1:00 Run/Row/Bike :30 MB Set Clean Hip Mobility 4:00 Pigeon Pose Ea Side Couch Stretch Banded Hip MobilityFront Squat (5-3-3-1-1-1)During this strength work, build to a new...

Saturday

Crossfit NWA – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Remembering all those that lost their lives on the 20th anniversary of the September 11 attacks on our nationMetcon (Time)”Never Forget” 2 Person Teams Buy In 2001 Meter Row (*if...

Thursday

Crossfit NWA – CrossFitView Public WhiteboardBench Press (5×10)Bench Press 5 sets: 10 reps *Build to a moderate weight and stay the same across all sets Scoring: LoadAlt. DB Bench + Double DB Bench (5×10)Alt. DB Bench + Double DB Bench 4 sets: 10 reps...

Friday

Crossfit NWA – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Kabul 13 (11 Marines, 1 Army Corpsman and 1 Navy CorpsmanBIO”Kabul 13.” This workout is dedicated to the 13 soldiers who died on August 26, 2021, in Kabul, Afghanistan, while...

Monday

AnnouncementsLABOR DAY HOURS- 7am, 8am, 9am, & 10amCrossfit NWA – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)10:00 CARDIO 3:00 increasing effort Row / Bike / Shuttle Run into 5:00 Toomey Warm Up (1 rnd coach led PVC 1 rnd own BB) 3 Inch Worms...