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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 January 2, 2018

    WARM UP: (10 min Cap) Partner Chipper As a pair, grab a plate (25/15 lb.) and complete the following work, one person working at a time: 40-cal Row (legs only) 40 Plate Presses 40 Plate Bent Rows 40-cal Row (arms and legs) 40 Plate Ground-to-Overhead Shoulder Mobility Partner up and grab a set of small […]

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  • WOD

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

    TEAM WOD Tomorrow @ 9 AM!!     Thruster 10-8-6-4-2 -Use the heaviest Set weight possible for each set   42-30-18 Wall Balls 21-15-9 T2b

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  • TEAM WOD

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

    WARM UP ( 10 Minutes) 1 Minute Station Rotations: Row or Bike Plank Shoulder Taps Singles or Dubs Lunges or Pistols Push Press (empty Bar) 2 Rounds   Prep: 2 RDs of 5 Pull ups 5 Front squats 2 rds of 100 Meter row 20 Dubs /Singles   In TEAMS of 2: One person working […]

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  • WOD

    By Coach Lunney | In WOD's | on December 27, 2017

    COMPETITOR 4-8-12-16 and so on: Russian KB Swings (32/24 kg) KB OH Sit-ups KB SDHPs 200-m KB Carry between rounds As far as possible in 20 min. RXD 4-8-12-16 and so on: Russian KB Swings (24/16 kg) KB OH Sit-ups (single-arm) KB SDHPs 200-m KB Carry between rounds As far as possible in 20 min. […]

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  • MODIFIED SCHEDULE DECEMBER 26TH

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

    OPEN GYM 8AM – 11AM  AND 3PM-5PM WOD WILL BE POSTED   NORMAL SCHEDULE WEDNESDAY-FRIDAY!!

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  • WOD

    By Coach Lunney | In WOD's | on December 20, 2017

    ** SATURDAY WE WILL HAVE OUR 12 DAYS OF CHRISTMAS WODS.  8:00 AM AND 9:15 AM CLASSES ONLY ** OFF SUNDAY THE 24TH AND MONDAY THE 25TH!!   COMPETITOR Hang Squat Clean 2-2-2-2-2-2 RXD Hang Squat Clean 2-2-2-2-2-2 FITNESS Hang Power Clean 4-4-4-4-4-4   Finisher WOD:  TBA   Do the gym programming (RX’d or competitor) […]

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  • WOD

    By Coach Lunney | In WOD's | on December 19, 2017

    COMPETITOR 500-m Row 8 Power Snatches (135/95 lb.) 16 Knees-to-Elbows 4 rounds OR 2-k Row Then, 4 rounds of: 8 Power Snatches 16 Knees-to-Elbows RXD 500-m Row 8 Power Snatches (115/75 lb.) 16 Knees-to-Elbows 4 rounds OR 2-k Row Then, 4 rounds of: 8 Power Snatches 16 Knees-to-Elbows FITNESS 500-m Row 8 Power Snatches 8 […]

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  • WOD

    By Coach Lunney | In WOD's | on December 18, 2017

    COMPETITOR 1 min. Back Squats (115/75 lb.) 1 min. Push-ups 1 min. Thrusters 1 min. Rest 3 rounds RXD 1 min. Back Squats (95/65 lb.) 1 min. Push-ups 1 min. Thrusters 1 min. Rest 3 rounds FITNESS 1 min. Back Squats 1 min. Push-ups 1 min. Thrusters 1 min. Rest 3 rounds   CORE CASH […]

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  • WOD

    By Coach Lunney | In WOD's | on December 15, 2017

    WarM Up-  Row 250  20 Dubs/sing;les 15 air squats 10 ring rows /jumping Pull ups X3 rounds  (10 Minutes) Back Squat 4-4-4-4-4-4 – Use the heaviest weight possible on each set. ** 15 Minutes COMPETITOR 40 Wall Balls 100 Dubs 20 Chest-to-Bar Pull-ups Rest 1 min. 3 rounds RXD 30 Wall Balls 75 Dubs 15 […]

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  • TEAM WOD

    By Coach Lunney | In WOD's | on December 14, 2017

    ** Get signed up for Pull Up Clinic Sunday @ 2PM. Only 5 spots left!!!   2 Man TEAMs 21-15-9  (Split Reps as needed) Deadlifts (225,155) (205,135) (185,115) HSPU/Pike Push Ups/HRPU 12 Minute AMRAP   Rest 3 Minutes   21-15-9 Cal Row  (Relay Style) Burpee over Rower (Split Reps as needed) 12 Minute AMRAP  

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