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

Archive for Month: January 2016

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02.01.16 WOD

Warm up Strength – Jerk Take 20 minutes to find your 1RM Jerk from rack. Open workout Monday!!! Metcon – 13.4 Open WOD/ 7 min AMRAP 3,6,9,12,15,18….. Clean and Jerk                135/95, 115/65 Toes -2- Bar

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OPEN GYM SATURDAY AND NEW TIMES!!!!!!

Get the word out about our new times and bring a friend tomorrow!!!!!!! Saturday open gym 9-10am Saturday WOD 10-11am Also guys, starting Monday we have a new class schedule!!! Monday – Friday       5:30/8:30AM, 4:30/5:30/6:30PM Saturday                        Open gym 9-10AM, WOD 10-11AM  

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01.29.16 WOD

Warm up Take 15-20 minutes to find your 1RM Snatch. This should be a full snatch aka “squat snatch” Metcon – For time: 21-15-9 Power Clean                        95/65 HSPU

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01.28.16 WOD

Warm up Skill- Take 10 minutes to find max unbroken Double Unders. If you don’t quite have your double unders yet, take this time to PRACTICE!! Metcon- For Time 800 m run -then- 3 rounds of: 15 Deadlifts                       (115/75) […]

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01.27.16 WOD

Warm up Strength- Push Jerk Take 10-15 minutes to work to 60% of your 1RM push jerk. After that weight is reached, athletes will perform a 5 min EMOM of 5 push jerks. Metcon- 4 rounds for time * 6 Power cleans       135/95 9 Pull- ups 12 […]

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01.26.16 WOD

Warm up Strength/Skill – Front Squat Take 10-15 minutes to work  up to 60% of your 1RM on Front Squat. Once that weight is reached, we will complete a 5 minute EMOM of 5 FS. Metcon – 2 rounds for time 50 Double Unders                  3/1 ratio SU 40 Wall balls                              20/14 30 […]

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01.25.16 WOD

Warm – up Strength – Take 15-20 minutes to find  your 1RM on Deadlift. Open Workout Monday!! Metcon – 12.3/ 18 min AMRAP 15 Box Jumps           24/20 12 Push press           115/75 9 T2B  

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01.22.16 WOD

Dress warm guys!! It will be cold and depending on precipitation tonight, we will be running!! Warm – up Strength/skill- L hangs/Hanging knee raise 3 sets of 30 seconds, superset with 30 mt. climbers. Rest 2 minutes in between sets. Metcon – Helen /  3 rounds for time: 400 m run […]

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01.21.16 WOD

Warm up Strength – Take 10-15 minutes to find your 1RM Thruster Metcon – 4 rounds for time 50 Double unders 10 Thrusters          95/65 10 Bar facing burpees

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01.20.16 WOD

Warm up Strength/skill- Push ups 3x Max reps push-ups You may bridge at the top to rest. If at any point you lay on the ground the set is over. Keep core tight and hips down during the rep. If you need to scale, do push-ups from the knees. Take […]