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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 July 10, 2017

    ** COOKOUT THIS SATURDAY FOLLOWING  THE TEAM WOD  @ SHADOW LAKE IN GWOOD!!. WE WILL PROVIDE DOGS AND BURGERS. WE WILL HAVE SIGN UP SHEETS FOR SIDES AND DESERTS AT BOX TODAY!! ** WE WILL START AROUND NOON!! INVITE YOUR FAMILIES TO COME HANG OUT AND HAVE A GREAT TIME. 12 MINUTES TO FIND  5 […]

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  • WOD

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

    ** TEAM WOD TOMORROW @ 9 AM!! ** LAKE DAY NEXT SATURDAY  JULY 15TH @ SHADOW LAKE IN GWOOD FOLLOWING TEAM WOD!!   12 Minutes to Find 1 RM Power Snatch     12 Minute AMRAP: 5 Power Snatches (135,95 ) (115,75) (95,65) 6 HSPU/HRPU/Pike Push up 7 C2B/Pull ups/Ring Rows ** Do not Do HSPU […]

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  • TEAM WOD

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

    TEAMS of 3: 30 Minute AMRAP: 30  DB Deadlifts (50,35) 30 Box Jump Overs (24,20) **30,24 30  DB Power Cleans 30 DB Push Press ** 1 person running 400 at all times

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  • WOD

    By Joel Webb | In WOD's | on July 5, 2017

    Accessory work 3 rds not for time: A-1)50 ft seated sled pull. A-2)10-14 front rack kb box step ups. ( step up on plates of needed ) A-3) 30 second back extension static hold. ( add weight if needed) A-4) 10-15 hollow rocks   Tabata 20:10 ( 8 rds ) Dubs Cal row Burpees Single […]

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  • WOD

    By Coach Lunney | In WOD's | on July 3, 2017

    ** JULY DUES REMEMBER IF YOU PAY FOR 6 MONTHS OR 1 YEAR UP FRONT YOU GET A DISCOUNT. CONTACT ME IF INTERESTED!! ** NORMAL HOURS TODAY AND JULY 4TH SCHEDULE WE WILL HAVE 9 AM AND 10 AM CLASSES ONLY. NORMAL HOURS WEDNESDAY   12 Minutes to find a 1 RM Clean and Jerk […]

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  • WOD

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

    TEAM WOD TOMORROW @ 9 AM!! ** 4TH OF JULY SCHEDULE – 9 AM AND 10 AM ONLY . REST OF WEEK IS NORMAL SCHEDULE 10 Minute EMOM: 7 T2B/7 Knee Raises/Med Ball Sit ups.   ** Should not be going over 40 Seconds Scale reps back accordingly   (Increase number if you are cruising […]

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  • TEAM WOD

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

    TEAMs of 2/3: 15 Minute AMRAP: Alt as needed 21 Box Jumps (24,2o) 15 Power Cleans (115,75) (95,65) (75,55). **135,95 9 OHS/FS (Same Bar). **  if you have 3rd Person Row/bike  15/10 Calories Rest 5 Minutes For Time: 60 Cal Row/Bike 90 Box Jumps 60 Cal Row/bike 60 Power Cleans (Same Bar) 60 Cal Row/Bike 30 OHS/FS

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  • WOD

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

    ** These days may be boring to some but serve a purpose. Slow down and focus on getting stronger and developing more stability overall. Accessory WOD: 3 rounds not for time: 10-14 KB Russian Twist (over and back) 10-15 Barbell Glue Bridges (1-2 second pause at top)   10-12 Single Arm KB Press  (Seated position on […]

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  • WOD

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

    30 Minute AMRAP: 200 M Run 15 Wall Balls (20,14) 200 M Run 15 Deadlifts (135,95) (115,75) (95,65). **185,125 200 M Run 15 Burpees

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  • WOD

    By Joel Webb | In WOD's | on June 26, 2017

    Hang squat clean + 2 front squats ( 12 minutes) 10 Minute amrap: 7 hang squat cleans (135,95) (115,75) (95,65) *155,105 14 kb swings (24,16) ** 32,24 42 dubs   Extra conditioning: 3 rounds 15/ 10 cal row 10 burpees *2-5 mu (Comp) Rest as needed

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