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...

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...

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...

Wednesday

Crossfit NWA – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Metcon (AMRAP – Reps)3 Rounds of Minutes 0:00-2:00 Run 400m Max II Unders Min 2:00-3:00 Max Push Jerk Min 3:00-4:00 Max Pull Ups Min 4:00-5:00 Max DBL DB Squat Cleans Rest 3:00...

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...

Tuesday

Crossfit NWA – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)2:00 Cardio Banded Hip Mobility Banded Shoulder Mobility Posterior ChainBB Warm UpShoulder 2 OH Back Squat Deadlift Prep liftThe CrossFit Total (Total Weight)Back Squat (1 Rep Max)Shoulder...