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    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

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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 October 18, 2017

    15 Minute AMRAP: 500 Row/400 Run 20 Wall Balls (20,14) 40 Mountain Climbers  

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  • WOD

    By Coach Lunney | In WOD's | on October 17, 2017

    Every 3 Minutes for 18 Minutes: 6 Front Squats (comp 225,155) (Rxd 205,135) (Fitness 185,125) 10 Box Jump Overs (24,20) 12 Burpees;   ** rounds should take less than 2 Minutes. (Scale load and reps to achieve this)   Cash Out Conditioning: 800 Meter Runs X 2  ( Rest 1:1)  

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  • WOD

    By Coach Lunney | In WOD's | on October 16, 2017

    5 Rounds for Max Reps: 1 Min. of Cal Row 1 Min. of DB Snatch (50,35). **70,50 1 Min. Dubs 1 Min Rest   Push Press – Build to Heavy 2 with remainder time in Class   Extra Core: 50 Ghd’s or 20 Strict T2B or 50 Weighted Sit ups   Extra Oly: Build to […]

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  • WOD

    By Coach Lunney | In WOD's | on October 13, 2017

    ** No WOD @ 5:30 PM Today!! **Judges/Volunteer Meeting @ 6 PM EMOM X 12: 1 Power Snatch or 1 Clean and Jerk. (Climbing but not to a 1 RM) ** Working Mechanics not Super Heavy , should end around 75%   Running with “Grace” or “Isabel” For Time: 800 Run/Row 1000 30 Clean and […]

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  • TEAM WOD

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

    ** VOLUNTEER/JUGES MEETING TOMORROW NIGHT @ 6 PM!! **NO 5:30 CLASS ON FRIDAY EVENING!!   TEAMs of 2: Deck of Cards 30 Minute AMRAP: Hearts= T2B/ Knee Raises/Leg Raises Diamonds= Thrusters (Comp 115,75) (RXd 95,65) (Fitness 75,55) Spades= KB Swings Clubs= Overhead/Front Rack Walking Lunge (Same Bar) or Plate (45,25)   Joker= 20 MU / […]

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  • WOD

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

    Accessory Wod: 3 RNFT: 12-16 Alternating DB Bent Over Row 12-16 Tall Kneeling Alternating KB Press. (KB) 16-20 Plank Walk Ups 6-10 Supinated Wide Grip Pull Up   WOD: 15 Minute AMRAP with a partner: 20 DB Power Cleans  (50,35)  **70,50 50 Dubs 20 HSPU/HRPU/Pike Push Up

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  • WOD

    By Coach Lunney | In WOD's | on October 10, 2017

    ** Please Put your Name on Whiteboard upfront if you can help This Saturday for Festivus. Any Help is greatly appreciated . Thank You. ** we will have a volunteer meeting Friday evening at 6:30 to review wods and set up.  PLEASE Be there to ensure everyone is on same page for words!!   Every […]

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  • WOD

    By Coach Lunney | In WOD's | on October 9, 2017

    ** Please sign up on the Whiteboard if you can Volunteer Your Time This weekend at Festivus. We are still needing help.  Thank you   12 Minutes to Work to a Heavy Double Front Squat (From The Ground )   7 Minute AMRAP: 5 Box Jumps (30,24) (24,20) 3 Power Cleans (Comp 225,155) (Rxd 185,125) […]

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  • WOD

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

    ** Please sign up on the Whiteboard Up Front if you can help Judge/Volunteer Next Saturday Oct. 14th for Festivus Games!! We need all the help we can get to make this comp run smooth with over 100 athletes signed up. Thank you in Advance   ** TEAM WOD Tomorrow @ 9 AM!!!   Shoulder […]

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  • TEAM WOD

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

    ** Please sign up on the Whiteboard Up Front if you can help Judge/Volunteer Next Saturday Oct. 14th for Festivus Games!! We need all the help we can get to make this comp run smooth with over 100 athletes signed up. Thank you in Advance   TEAMs of 3: Run 400 Together 150 DB Snatch […]

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