• Opening Hours

    CLASS HOURSX

    MONDAY05:00 AM, 06:00 AM, 08:00 AM, 12:00PM, 03:30PM, 04:30 PM, 05:30 PM, 06:30PM

    TUESDAY05:00 AM, 06:00 AM, 08:00 AM, 12:00PM 03:30PM, 04:30 PM, 05:30 PM, 06:30PM

    WEDNESDAY05:00 AM, 06:00 AM, 08:00 AM, 12:00PM, 03:30PM, 04:30 PM, 05:30 PM, 06:30PM

    THURSDAY05:00 AM, 06:00 AM, 08:00 AM, 12:00PM, 03:30PM, 04:30 PM, 05:30 PM, 06:30PM

    FRIDAY05:00 AM, 06:00 AM, 08:00 AM, 12:00PM, 03:30PM, 04:30 PM, 05:30 PM

  • 479-264-5590
  • Contact

    Let's Keep In Touch!X

    ADDRESS3702 Century Drive Fort Smith, AR 72903

    LEAVE A COMMENT

    Sending your message. Please wait...

    Thanks for sending your message! We'll get back to you shortly.

    There was a problem sending your message. Please try again.

    Please complete all the fields in the form before sending.

WOD’s'S ARCHIVE

  • TEAM WOD

    By Coach Lunney | In WOD's | on January 18, 2018

    Dynamic Warm Up (Coaches Choice)   TEAMS of 2: 25 Minute AMRAP: Alt as needed 30 Deadlifts (225,155) (185,135) (135,95) 40 Med Ball Sit Ups (20,14) 50  Wall Balls (20,14)  

    CONTINUE READING
  • WOD

    By Coach Lunney | In WOD's | on January 17, 2018

    Warm Up: (10-15 min.) Squat Warm-up 2 (use light – mod KB) 10 Goblet Squat (slow controlled) 10 Dynamic Pigeon Pose (5 each side) 10 Cossack Squat + 5sec Pause at each rep (5 each side) 10 Wall Squat (slow controlled) – These shouldn’t be TOO hard. Take enough space from the wall so that […]

    CONTINUE READING
  • WOD

    By Coach Lunney | In WOD's | on January 16, 2018

    WARMUP ~ 10 MINS (10 min. ) Squat Warm-up # 1 6 reps at each position of Jami Squat Drill 6 Warrior Pose (with barbell) 3 each side (hold 5 sec each rep) 6 Inch Worms 6 Good Morning to Squat (with barbell) 2 Rounds 7- 10 Minutes (Review OHS) COMPETITOR. (20 Minutes) Overhead Squats 1-1-1-1-1 […]

    CONTINUE READING
  • WOD

    By Coach Lunney | In WOD's | on January 12, 2018

    Warm Up- Partner. (10 Minutes) 5 Sets Partner A- Row/Bike Partner B- amMat Sit ups Push Press 3-3-3-3-3. (Climbing) Push Jerk 3-3-3-3-3. (Climbing)   For Time: 1k Row/800 50 Single Arm DB Overhead Lunge (Heavy) 30 C2B/Pull ups/banded/Ring Rows   Stagger Start Rowers if needed

    CONTINUE READING
  • TEAM WOD

    By Coach Lunney | In WOD's | on January 11, 2018

    Coaches Dynamic Warm up of Choice (10 Minutes) Squat Warm-up 3 1 min Continuous Pole Squat – These should be easy, but they should have perfect form. 1min each side Couch or Wall/Hip Flexor Stretch (band assisted if logistically it makes sense) 1min each direction Marching Band Work Shuffle 1min Bootstrap Stretch – for quality […]

    CONTINUE READING
  • WOD

    By Coach Lunney | In WOD's | on January 10, 2018

    COMPETITOR 1 min. ROW/Bike 1 min. Air Squats 4 rounds Rest 1 Minute 2 min. T2B/Knee Raises/leg raises 2 min. HSPU/HRPU 2 rounds Rest 1 Minute 4 min. DB Snatches (70,50) 4 min. Triple-unders RXD 1 min. ROW/Bike 1 min. Air Squats 4 rounds rest 1 minute 2 min. T2B/Knee Raises/Leg Raises 2 min. HSPU/HRPU […]

    CONTINUE READING
  • WOD

    By Coach Lunney | In WOD's | on January 9, 2018

    Warm Up- 10 Minute EMOM: even: 40 Seconds Row/Bike Odds: 15 KB Swings (Medium Weight) COMPETITOR 1-2-3-4-5-6-7-8-9-10 Power Cleans (225/145 lb.) 10-9-8-7-6-5-4-3-2-1 Burpees over bar RXD 1-2-3-4-5-6-7-8-9-10 Power Cleans (185/125 lb.) 10-9-8-7-6-5-4-3-2-1 burpees over bar FITNESS 1-2-3-4-5-6-7-8-9-10 Power Cleans 10-9-8-7-6-5-4-3-2-1 burpees over bar     To be done 60 minutes before class As many reps […]

    CONTINUE READING
  • WOD

    By Coach Lunney | In WOD's | on January 8, 2018

    Front Squat 5-5-5.  (80-85%)   As many reps as possible in 10 minutes: 20 Wallball (20,14) 10 Strict Pull ups   COMPETITOR Do the gym programming (RX’d or competitor) for the day. Rest 15 minutes For time: 100 Toes to bar -Perform 30 double unders at the top of each minute. Starts on the jump […]

    CONTINUE READING
  • TEAM WOD

    By Coach Lunney | In WOD's | on January 4, 2018

    TEAMS of 3: 25 Minute AMRAP: 10 Pull ups 10 Box Jumps 10 G20 (95,65) (75,55) (55,35) (20/15 Cal Row/Bike for 3rd Person)  

    CONTINUE READING
  • WOD

    By Coach Lunney | In WOD's | on January 3, 2018

    COMPETITOR Back Squat 3-3-3-3-3.  (85%) *BW Back Squat Test (Retest from Aug. 9, 2017) RXD Back Squat 3-3-3-3-3 (85%) *BW Back Squat Test (Retest from Aug. 9, 2017) FITNESS Back Squat 3-3-3-3-3 *20 Back Squats at ½ BW (Retest from Aug. 9, 2017)   Finisher If time remaining     Rest 30 minutes 3 Rounds […]

    CONTINUE READING
COPYRIGHT ©CROSSFIT413 2016. ALL RIGHTS RESERVED.