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    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 September 8, 2017

    ** Benefit WOD Tomorrow Morning @ 9 AM For the Hurricane Victims. Minimum Donation of $10   OHS/FS: 2-2-2-2-2-2-2 *1-3 Rope Climbs after each set   For Time: 100 Dubs 21 Deadlifts (225,155) (205,135) (185,125) 21 HSPU/HRPU/Pike Push up 75 Dubs 15 Deadlifts 15 HSPU 50 Dubs 9 Deadlifts 9 HSPU     Extra Conditioning: […]

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  • TEAM WOD

    By Coach Lunney | In WOD's | on September 7, 2017

    TEAMS of 3 30 Minute AMRAP: 45 G2O (115,75) (95,65) (75,55) 60 Box Overs (24,20). **30,24 90 C2b/Pull ups/ Ring Rows 1200 Meter Run (This is performed relay style  with each person running 400)

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  • WOD

    By Coach Lunney | In WOD's | on September 6, 2017

    ** Benefit WOD for Hurricane Harvey Victims  This Saturday @ 9 AM!! $10 Minimum  Donation, if you can’t make it we will still take donations this week   Accessory Wod: 4 Rounds not for time: 6-8 Single arm DB overhead Split Squat 50 Ft Reverse Sled Drag AHAP 6-8 Single Arm Ring Rows 15-20 Hollow […]

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  • WOD

    By Coach Lunney | In WOD's | on September 5, 2017

    Push Press- 3-3-2-2-1-1  (Climbing)   15-12-9 for Time: Push Press (115,75) (95,65) (75,55)   **135,95 KB Swings (24,16) **32,24 Lateral Burpees T2B/ Knee Raises/ Leg Raises/ Med Ball Sit ups   **10 Minute Cap     Extra Oly: Snatch Balance  1-1-1-1-1-1-1 ( Climbing) Snatch 1-1-1-1-1-1-1. (Climbing)   Conditioning: 4 X 500 Meter Row Sprints (rest […]

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  • WOD

    By Coach Lunney | In WOD's | on September 1, 2017

    ** TEAM WOD Tomorrow @ 9 AM!! ***Labor Day Schedule****** 1 Class @ 9 AM ONLY   Every 90s For 12 Sets Perform: 1 Hang Snatch + 1 Snatch   Death by Thruster: 1 thruster on 1st minute. (95,65) (75,55) (55,35) 2 thrusters on 2nd minute 3 thrusters on 3rd minute etc.. until you cannot […]

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  • WOD

    By Coach Lunney | In WOD's | on August 31, 2017

    Teams of 2: 8 Minute AMRAP: (split work however ) 20 Cal Bike 20 Deadlifts (155,105) (135,95) (115,75) **185,125   Rest 3 Minutes   8 Minute ARMAP: Alt Rounds 12 KB Swings (24,16)  **32,24 5-8 HSPU/HRPU   Rest 3 Minutes   8 Minute AMRAP: Alt rounds 10 Box Jumps (24,20) 10  S2O  (95,65) (75,55) (55,35) […]

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  • WOD

    By Coach Lunney | In WOD's | on August 30, 2017

    Warm UP Row/Bike 3 Minutes Then 2 rounds of: 50 Ft Walking Lunge 10 Single Arm KB Swings (Each arm) 5 Ring Rows   4 Sets Not For Time: 6-8 Single Arm DB/Kb Row (each arm) 10-15 Weighted Back Extensions 6-8 L Seated DB/KB Press (each arm) 10- 15 Barbell sit Ups   11 Minute […]

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  • WOD

    By Coach Lunney | In WOD's | on August 29, 2017

    EMOM X 24 Minute 1- Row 15/10 Cal’s Minute 2- 4-8 Burpee Box Overs Minute 30-50 Dubs Rest 5 Minutes Tabata Core Cash out: 5 rounds (20:10) Plank Hold Right elbow Plank Hold Left Elbow Plank Hold Both elbows   Extra Work: EMOM X 10: 2-5 Ring MU  

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  • WOD

    By Coach Lunney | In WOD's | on August 28, 2017

    Back Squat – 3-3-3-3-3. (Climbing) ** Max Rep Strict Pull ups after each round For Time: 10-9-8-7-6-5-4-3-2-1 Squat Clean (115,75) (95,65) (75,55) **135,95 Run 100 Meters after each round ** 20 Minute Cap   Extra  Work: 5 Sets Climbing Behind the Neck Push Jerk – 2 jerks  + 1 OHS   Extra Conditioning: 6 X […]

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  • WOD

    By Coach Lunney | In WOD's | on August 25, 2017

    EMOM X 10: 2 Hang Snatch. (adjust load as necessary) Or 2 Hang Cleans   21-15-9 Hang Snatch (75,55) (55,35) T2B/Knee Ups/Leg Raises to bar     Additional work: Conditioning 3 Minutes of Max Cal Bike directly into 3 Minutes Max Cal Row   Additional Strength: EMOM X 10   (Whichever you didn’t do in […]

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