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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 December 13, 2017

    ** Sign Up for Pull Up Clinic on Whiteboard at Box!!!     Work up to a heavy 1-rep Power Snatch COMPETITOR 21-15-9 T2B Power Snatches (135/95 lb.) RXD 21-15-9 T2B Power Snatches (115/75 lb.) FITNESS 21-15-9 Sit-ups Power Snatches   To be done 60 minutes before class 7 Attempts at the following complex: Power […]

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  • WOD

    By Coach Lunney | In WOD's | on December 12, 2017

    *** Parent/Kid WOD Saturday @ 10:15 AM ** Gymnastics (Pull Up) Clinic Sunday @ 2PM   COMPETITOR 12 Front Squats (115/75 lb.) Run 400 Meters 12 OHS 16 Minute AMRAP RXD 12 Front Squats (95/65 lb.) Run 400 Meters 12  OHS 16 Minute aMRAP FITNESS 8 Front Squats 200 Meters 8  OHS or 16 air […]

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  • WOD

    By Coach Lunney | In WOD's | on December 11, 2017

    ** Saturday is Parent-Kid Workout @ 10:15. Bring your kid and have fun working out together ** Sunday  Gymnastics Clinic @ 2 PM!!!   COMPETITOR Min 1: 15 Push Jerks 135,95 Min 2: 18-/12-Cals Assault Bike/Row Min 3: 10 DB Box Step-ups. (50,35) 6 Rounds RXD Min 1: 15 Push Jerks 95,65 Min 2: 15-/10-Cals […]

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  • WOD

    By Coach Lunney | In WOD's | on December 8, 2017

    ** TEAM WOD TOMORROW MORNING @ 9 AM!! 10-min EMOM: 2 Front-Rack Lunges (1 rep each leg, 2 total) + 2 Shoulder-to-Overhead *Start at a light weight with the goal being to get to an athlete’s workout weight by Round 5, then surpass that weight and go above the workout weight for the remainder of […]

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  • TEAM WOD

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

    TEAMS OF 2: 2 ROUNDS FOR TIME: 60 Wall-Ball Shots 50 Push-ups 40 Front Squats (95,65 ) (75,55) (55,25) 30 Ring Dips/Box Dips     **Comp From High Rings 20 Thrusters (Same Barbell) 10 Wall Climbs **E3MOM = 5 Syncro Bar Facing Burpees

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  • WOD

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

    After a heavy posterior and CNS demand from yesterday’s Deadlifts, today we shed any sort of loading and perform a longer, aerobic, monostructural workout with change of direction added in. The intention of this workout is to be a steady stream of effort where there is no bottleneck and athletes can move, groove, and flush […]

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  • WOD

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

    COMPETITOR and RXD Deadlift 5-3-1-3-5 FITNESS Deadlift 5-3-3-3-5 The meat and potatoes of today’s workout is our Deadlift strength session, where athletes will work for upwards of 30 minutes to establish some heavy maxes for the day. If athletes have recently tested a 5, 3 or 1-rep max, they can choose to work off a […]

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  • WOD

    By Coach Lunney | In WOD's | on December 4, 2017

    COMPETITOR 21-18-15 Burpee Box Jump-Overs Single-Arm DB Hang Power Snatches (50/35 lb.) Air Squats RXD 21-18-15 Burpee Box Jump-Overs Single-Arm DB Hang Power Snatches (35/25 lb.) Air Squats FITNESS 18-15-12 Burpee Box Step-Overs Single-Arm DB Hang Power Snatches Air Squats   COMP WOD: Do the gym programming (RX’d or competitor) for the day. Rest 30 […]

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  • WOD

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

    ** TEAM WOD Tomorrow @ 9 AM! **  Additional Comp Programming will start Monday!! COMPETITOR 8-6-4-2 1 Power Snatch 1 Hang Squat Snatch 1 OH Squat *Load increases each round Men: 95-135-155-185 Women: 65-95-115-125 RXD 8-6-4-2 1 Power Snatch 1 Hang Squat Snatch 1 OH Squat *Load increases each round Men: 65-95-135-155 Women: 45-65-95-115 FITNESS […]

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  • TEAM THURSDAY!!

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

    WARM UP-  Coach Led dynamic Warm up (10-12 Minutes)   TEAMS OF 3:    (32 total Minutes) 12 Minute AMRAP (Alt as needed) 400 Meter run (trigger) 21 Deadlifts (185,125) (155,105) (135,95) 21 Box Jumps 21 Kb Swings  (32,24) (24,16) (16,12) Rest 3 Minutes 8 Minute AMRAP (Alt as needed) 20/15 Cal Row  or Cal […]

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