128 S. Southwinds Ave Ste 6, Farmington, AR 72730

Archive for Month: July 2015

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7/27/15-8/2/15

CrossFit Powerlifting Trainer Course @ our gym! Sept 12-13,2015 For more details: CFPL I hope you all felt as motivating as I did watching the most elite athletes accomplish so much over the CrossFit Games. What are your goals you want to accomplish over the next few months? What are your long […]

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7/25-7/26/15

7/25/15 Open Gym 8:00-9:30am Use this time to make up a WOD you missed, create your own or work on skills you want to improve on. Some examples: double unders, cleans, snatches, OHS, kipping, etc. 8:30am TEAM WOD  Find a partner. While one partner works the other rests. With a […]

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7/24/15

Class: 5:30am, 8:30am, 4:30pm, 5:30pm TEAM WOD SATURDAY 8:30am, be there. 7/24/15 Warm Up/Mobility, 10min Strength: 1. EMOM 5: 3 Power snatches + 2 Snatches + 1 OHS -Start at 60% of 1 RM snatch, ascend in weight to a heavy single complex -5 minutes to ramp -new athletes: 3 PS […]

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7/23/15

Class: 4:30pm, 5:30pm 7/23/15 Warm Up/Mobility Strength: 1. 4 x 4 HBBS , +5# from last time -20 min to ramp and complete Met Con: 2. FT: 30 Ring Dips 800m Run 30 Pull Ups 800m Run -Scale: Ring-dips: banded. Run: 800m + 400m Pull-ups: choose a challenging band OR perform ring rows […]

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7/22/15

Class: 5:30am, 8:30am, 4:30pm, 5:30pm 7/22/15 Warm Up/Mobility, 10min Gymnastics Skill Work: 1a. 4 x 30 sec Handstand hold, Focus: breathing and control 1b. 4 x 10 shoulder taps, Focus: feel the weight shift as you alternate taps -Try to hold the entire 30s inverted with a hollow body -Scale: […]

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7/21/15

Class: 4:30pm, 5:30pm If you are interested in other class times, please email me any suggestions: crossfitfarmington@gmail.com 7/21/15 Mobility/Warm Up, 10min Strength: 1.EMOM 5 3 Power Cleans + 2 Front squats + 1 Push jerk -Start at 60% of your heaviest set from week 1 and ascend in weight to […]

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7/20/15

Class: 5:30am, 8:30am, 4:30pm, 5:30pm 7/20/15 Strength: 1. 5×4 HBBS, at your heaviest weight from last week -if you weren’t here last week, find a comfortably heavy weight that you can move well at and perform all sets -20 min to ramp and complete Met Con: 2. AMRAP 8: 10 KB […]

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7/18-7/19/15

7/18/15 Open Gym 8:00-9:30am Use this time to do what you want, make up a WOD you missed, create your own, mobilize, work technique, etc. If you want to join in a long Met Con, it starts at 8:30am! Team WOD, in teams of 2 or 3 athletes, For Time: […]

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7/17/15

Class: 5:30am, 8:30am, 4:30pm, 5:30pm MWF: 5:30am, 8:30am, 4:30pm, 5:30pm T,TH: 4:30pm, 5:30pm Saturdays: Open Gym (check the website for times) 1st TIME: Please arrive 10min before class is scheduled to begin. You’ll complete the waiver, stretch and meet the coach. You will want to bring water, dress for the weather and, […]

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7/16/15

Class: 4:30pm, 5:30pm 7/15/15 We will begin classes: MWF: 5:30am, 8:30am, 4:30pm, 5:30pm T,TH: 4:30pm, 5:30pm Saturdays: Open Gym (check the website for times) 1st TIME: Please arrive 10min before class is scheduled to begin. You’ll complete the waiver, stretch and meet the coach. You will want to bring water, dress for the weather […]