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

Archive for Month: July 2016

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08.01.16 WOD

Warm up Metcon – 10 min AMRAP 15 Wall Balls         20/14 10 T2B 15 KB Swings        53/35 10 Push Ups -Rest 5 Min 7 Min AMRAP 7 Front Squats       115/75 30 DU 7 Burpee Box Jump overs -Rest 5 Min […]

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07.30.16 Open Gym!!

Saturday morning Open Gym @ 9 AM and partner/team WOD @10. Come on!!!

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07.29.16 WOD

Warm up Strength – Back Squat 3×3 @ 75,80,85% Superset with 30 second front rack hold Metcon – For Time 50-40-30-20-10 Air Squats Sit ups

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07.28.16 WOD

Warm up Strength – Power Clean 7×1 Working to a heavy single for the day Gymnastics – HSPU 5 sets of 3 Strict + 3 Kipping   Metcon – 3RFT 10 Thrusters            95/65 10 Bar Over Burpees

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07.26.16 WOD

Warm up Strength – Deadlift 5×5 @ 60-65% Superset with 20 partner leg throws Metcon – 4 RFT 200 m Run 10 Pull Ups 20 KB Swings           53/35 Rest 2 minutes* This is meant to be sprint rounds. Transitions should be fast and run should […]

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07.25.16 WOD

Warm up Strength – Strict Press 3×3 @ 75,80,85% Superset with 5 strict pull-ups Metcon – 5 RFT 20 Box Jumps      24/20 15 Wall Balls        20/14 10 HPC                  95/65

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07.24.16 WOD

No AM classes Monday!! We will resume regular schedule Tuesday!! WOD Warm up Strength -Squat Snatch 5×1 + 2 OHS Today we are working on form, you do not need to get very heavy. Metcon – 10 Min AMRAP 8 T2B 8 Burpees 30 Double Unders

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07.22.16 WOD

No AM classes until Tuesday! WOD Warm up Strength – Back Squat 3×3 @ 75,80,85% Last set of squat should be AMRAP Metcon – 10 Min AMRAP 1 min Burpees 1 min rest  

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07.21.16 WOD

NO AM classes until Tuesday next week!!! WOD Warm up Skill – Double Unders 30 Seconds on, 30 Seconds off for 6 minutes. Practice your double unders. If you are efficient at double unders, give triple unders a shot. Strength – Jerk 10×1 Working to a heavy single for the […]

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07.20.16 WOD

No AM Classes Wednesday the 20th – Monday the 25th. All afternoon classes are regular schedule. WOD Warm up Strength – Power Snatch 5×3 of Touch n’ Go Power Snatch, working to a 3RM for the day. Rest 1:30 mins between sets Metcon – For Time 25 Thrusters     […]