• 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

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    ADDRESS3702 Century Drive Fort Smith, AR 72903

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W.O.D.

  • WOD

    By Coach Lunney | In WOD's | on April 8, 2011

    For time:75 Squats50 Pull-ups20 Ring dips50 Squats35 Pull-ups15 Ring dips25 Squats20 Pull-ups10 Ring dips

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  • By Coach Lunney | In WOD's | on April 7, 2011

    CrossFit Games Open 11.3 Complete as many rounds and reps as possible in 5 minutes of:165 pound Squat clean (105)165 pound Jerk Then 4 RFT: Run 200 Meter W/ Plate Overhead (45,25) If you Drop the Plate in between runs you have 3 Burpee penalty when you return before going to next round.  Results Aren’t Gauranteed […]

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  • TEAM WOD

    By Coach Lunney | In WOD's | on April 6, 2011

    2 Person Teams must complete:100 Ball Slams150 Push Ups (hands release)200 Wall Balls250 Sit Upsthe work can be divided up anyway possible with only one person working at a time.

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  • WOD

    By Coach Lunney | In WOD's | on April 5, 2011

    You have 15 minutes to complete 50 Burpees then….AMRAP in remaining time5 Thrusters (95,65)7 Pull Ups9 KB Swings (24,16)

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  • WOD

    By Coach Lunney | In WOD's | on April 4, 2011

    Front Squat 1 Rep Max/ set a PR 3 rounds:4 minutes on and 2 off between rounds15 double unders5 Power Cleans (135,85)*Complete as many rounds of the couplet in 4 minutes then rest for 2 minutes, and repeat 2 times. PLEASE GET APRIL DUES IN BY TOMMORROW.

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  • Rest Day

    By Coach Lunney | In WOD's | on April 2, 2011
  • FRIDAY NIGHT FRAN AND COOKOUT!!!!

    By Coach Lunney | In WOD's | on April 1, 2011

    WOD“Fran”21-15-9Thruster (95,65) Pull Ups APRIL DUES BY THE 5TH. REMEMBER STARTING THIS MONTH EVERYONE RATES WENT UP $10. Just a Reminder that we dont have many chairs at the box so bring your lawn chairs to sit in. We will eat right after the 5:30 class and run as many heats as we have to. […]

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  • FRIDAY NIGHT FRAN!!!!

    By Coach Lunney | In WOD's | on March 31, 2011

    WOD“Fran”21-15-9Thrusters (95,65)Pull Ups

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  • WOD

    By Coach Lunney | In WOD's | on March 31, 2011

    For Time:400 meter run21-15-9 of:Kettlebell Swings (24,20)OHS (95,65)400 meter run21-15-9 of:Hang Snatches (95,65)K2E400 meter run FRIDAY NIGHT FRAN!!!!! We will have a cookout Friday night following the 5:30 class.We will run as many heats as we need to so we can get everybody a workout in then we will eat after that. I have  a […]

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  • WOD

    By Coach Lunney | In WOD's | on March 30, 2011

    CrossFit Games Open 11.2 Complete as many rounds and reps as possible in 15 minutes of:155 pound Deadlift, 9 reps  (100 lbs for women)12 Push-ups15 Box jumps (24,20)

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