• 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.

W.O.D.

  • Good Basic Info On Diet

    By Coach Lunney | In WOD's | on February 19, 2011

    True Life: I was addicted to (bad) Carbs Hello CrossFitters! The time has come for a little tough love about a dreaded four letter word… “DIET.” Now I know that discussing diet and food choices can be a sensitive topic, and I promise that I was once sitting in the same boat. Give up bread? […]

    CONTINUE READING
  • WOD

    By Coach Lunney | In WOD's | on February 18, 2011

    Clean and Jerk 1-1-1-1-1-1-1 reps Then “Annie”50-40-30-20-10 rep rounds of:Double UndersSit Ups No 6:30 pm class tonight. 5:30 only

    CONTINUE READING
  • WOD

    By Coach Lunney | In WOD's | on February 17, 2011
  • WOD

    By Coach Lunney | In WOD's | on February 17, 2011

    “Jessica” 3 RFT: 22 KB Swings (32,24) 22 Box Jumps (24,20) Run 400 meters 22 Burpees 22 Wall ball shots (20,14) HAPPY BIRTHDAY JESSICA!!!

    CONTINUE READING
  • By Coach Lunney | In WOD's | on February 16, 2011
  • WOD

    By Coach Lunney | In WOD's | on February 16, 2011

    “Jessica”3 RFT:22 KB Swings (24,16)22 Box Jumps (24,20)Run 400 meters22 Burpees22 Wall ball shots (20,14)

    CONTINUE READING
  • WOD

    By Coach Lunney | In WOD's | on February 16, 2011

    Complete as many rounds as possible in 15 minutes of:15 Chest to bar pull-ups30 second Ring L-sit hold (tuck knee holds)

    CONTINUE READING
  • WOD

    By Coach Lunney | In WOD's | on February 15, 2011

    Complete as many rounds as possible in 15 minutes of:15 Chest to bar pull-ups30 second Ring L-sit hold (Tuck Knee Hangs)

    CONTINUE READING
  • WOD

    By Coach Lunney | In WOD's | on February 15, 2011

    Five rounds of:5 Deadlifts5 Hang Cleans5 Push presses5 Front squats Increase the load each round. rest as necessary between rounds.

    CONTINUE READING
  • WOD

    By Coach Lunney | In WOD's | on February 14, 2011

    “Ledesma”AMRAP in 20 Minutes of:5 Parallette handstand push ups (regular or plates)10 Toes through rings (K2E or T2B)15 Medicine ball cleans (20,14) Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, Arizona, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in […]

    CONTINUE READING
COPYRIGHT ©CROSSFIT413 2016. ALL RIGHTS RESERVED.