• 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

WOD

By Coach Lunney | In WOD's | on February 8, 2017

** Nutrition Clinic Saturday @ 10 AM!!

 

Accessory WOD 3 RNFT:

8 L/R Bulgarian Split Squats w/ db’s or kb ‘s. (Light for first round)

10-15 GHD Sit Ups (scale up to med Ball Sit ups)

10-15 Strict HSPU/Pike push up/ HS Hold on Wall

10-15 Strict Pull Ups/Banded Strict Pull Ups/Ring Rows. ** No Kips allowed today

 

12 Minute AMRAP:

10 Single Arm DB or KB Thrusters. (5R/5L).   ( 50,35)   ** Do Not Dumb KB or Db from overhead please!!

30  Dubs/60 Singles

10 KB Swings /DB Snatches

30 Dubs/60 Singles

 

 

No Comments to "WOD"

Leave a Reply

Your email address will not be published. Required fields are marked *

Leave a Reply

Your email address will not be published. Required fields are marked *

COPYRIGHT ©CROSSFIT413 2016. ALL RIGHTS RESERVED.