WOD Monday 10/07/2013

Monday’s Kid’s class is rescheduled for Tuesday at 5:30pm. Fight Gone Worse Complete three rounds of 1 minute at each station. Rest 1 minute between rounds. Dumbbell thruster 40/30 Power Snatch 95/65 Box Jump 20″ Push Press 95/65 Row for Calories Score is total reps.

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WOD Friday 10/04/2013

Reminder: There will be no evening classes tonight. Check the schedule on MindBody. We will be participating in the WOD War 1 competition at CrossFit 540 in Springdale. Get signed-up for the morning classes. There will be no Team WOD tomorrow(Saturday) and no Open Gym on Sunday. Death By Handstand push ups -then- Death By […]

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WOD Thursday 10/03/2013

There will be no evening classes tomorrow(Friday). Check the schedule on MindBody. We will be participating in the WOD War 1 competition at CrossFit 540 in Springdale. Get signed-up for the morning classes. Clean 1/1/1/1/1 -then- 3×3 @ 75% of 1RM

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WOD Wednesday 10/02/2013

2 Rounds Each for time of: 100m Prowler Push 140/80 15 burpee 15 thrusters 95/65 -Rest as needed between rounds

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WOD Tuesday 10/01/2013

If you have any trouble signing up for classes today please email: luke@crossfit-naturalstate.com For Time: Buy in: 1k Row/Run — 20-15-10-5 Reps of: Kettlebell Swing 1.5/1 Shoulder to Overhead 45/35 — Cash Out: 1k Row/Run Note: Buy in and cash out have to be different

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WOD Friday 9/27/2013

8 Min Amrap 8 Dumbbell Squat Clean 40/30 10 Lunges w/ dumbbells 40/30 -then- 21 Min 3 Station EMOM 10 Cal Row 10 Ring Dips 10 Deadlift @ 165/115 Note: Move to next movement every min. EMOM = Every Min on the minute

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WOD Tuesday 9/24/2013

There will Not be a 6:30pm. Instead come out and get your stretch on with Jack Bower’s Hot Yoga. Make sure you sign-up for Yoga on MindBody!! 10 Rounds for time: 5 HSPU 10 Ball Slams 50/30 15 air squats

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