Friday

AnnouncementsFall Weekend Hours – 7:30 8:30 9:30Crossfit NWA – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)7:00 1:00 Cardio 5-10 Reps each Lunge + BB/PVC Press (bottom of lunge) Wall Squats Supermans + Rotation Sotts Press (PVC/BB) Banded Hip...

Wednesday

AnnouncementsFall Weekend Hours – 7:30 8:30 9:30Crossfit NWA – CrossFitView Public WhiteboardWarm-upCardio 2:00Burgener Warm Up123- Down & Finsh = Speed thru the Middle 456- Elbows High & Outside = Keeps the Bar Close 789-Muscle Snatch = Strong...

Monday

AnnouncementsFall Weekend Hours – 7:30 8:30 9:30Crossfit NWA – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)1:00 Run/Row/Bike into AMRAP x4 Using light DB 10 (5/5) S2OH *start w strict press but do not get fatigued. 10 Lunges 5R/5L 10 Bicep...

Wednesday

AnnouncementsFall Weekend Hours – 7:30 8:30 9:30Crossfit NWA – CrossFitView Public WhiteboardWarm-upBurgener Warm UP & Skill Transfer Exercise Snatch (No Measure)3 Reps Each Down and up – “Creates speed thru middle” Elbows high and outside – “Keeps...

Saturday

AnnouncementsFall Weekend Hours – 7:30 8:30 9:30Crossfit NWA – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Activation x 8:00 5x10m shuttle run 5-10 Russian KBS 5-10 DBL DB/ KB Deadlift 5-10 DB/KB Cluster 10 Russian Twist 5-10 Good Mornings...

Friday

AnnouncementsFall Weekend Hours – 7:30 8:30 9:30Crossfit NWA – CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Activation 10:00 *For Quality *You decide reps Run/Row/Bike Toe Taps Lunge + Pass Thru Dive Bombers Shoulder Taps (Handstand or Push...