The WOD for 9.29.12 is…



OK GUYS THE EVENT IS FINALLY HERE!!! Tonight (Saturday) we will be having our CrossFit Nixa BBQ.  This is your chance to invite your friends, family, neighbors, strangers off the street, or anybody you know that has ever wanted to check out a CrossFit gym to come out and hang with the most awesome group of CrossFitters in the midwest.  

Our BBQ will be open to the public from 5 to 7 PM. There will be all sorts of yummy food, so bring an appetite.  This will be a fun chance to get to see all the people you work out with, and meet the ones that are just names on a whiteboard.  

We hope to see everyone!!



For Time:

75 Power Snatches (75/55)

The WOD for 9.28.12 is…



“Diddy Kong”

15 Minute AMRAP

1 Deadlift (1.5x Bodyweight)
2 Muscle Ups
3 Squat Cleans (3/4 Bodyweight)
4 Handstand Pushups

Don’t Forget guys! This Saturday, from 5-7, is the CrossFit Nixa BBQ.  Invite your friends 
and family, or anyone that might be interested in CrossFit to grab some food and meet our CrossFit family.  We hope to see everyone out there!

The WOD for 9.26.12 is…



Remember guys, THIS SATURDAY from 5-7 PM we will be having an open house/bbq at the CrossFit Nixa facility. There will be food (thanks mom), soda, and prizes. We will have some members from the chamber of commerce visiting us and checking out the facility, so we want to show them what the CFNX community is all about. So bring friends and family, all are welcome!

Since I’m on kind of a rant anyway, I just wanted to give a shout out to how great you guys are all doing. You have all made such great progress. Everything from PRing on movements, to doing the workouts you guys are given RX, those things do not go unnoticed and we are VERY PROUD. It means so much to us that, in a saturated market of fitness facility choices, you have chosen to be a part of our wacky family.

From the bottom of my heart, I love you all…
We’re doing “Fran”

Thrusters (95/65)
Pull Ups

The WOD for 9.24.12 is…



Reminder: There will be NO 5 AM class today. All other classes will run as scheduled.

15 Minutes to work as far up the ladder as possible of:

1 Clean and Jerk (155/105)
1 Round of Cindy (5 Pull Ups, 10 Push Ups, 15 Air Squats)
2 Clean and Jerks (155/105)
1 Round of Cindy
3 Clean and Jerks (155/105)
1 Round of Cindy

And so on….

Score is total work completed.

The WOD for 9.22.12 is…



Our 5 AM Monday morning class will be canceled next week. All other classes will be held as usual.


20 Minute AMRAP

10 Push press, 115/80
10 KB Swings, 55/35
10 Box jumps, 24/20

Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, WA, died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device.

Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

The WOD for 9.21.12 is…



“Suicide by Shuttles, Death by Burpees”

Against a continuously running clock perform the following pattern:

On the first minute:
One length of the gym sprint
One length of the gym back pedal
One Burpee

On the second minute:
One length of the gym sprint
One length of the gym back pedal
Two Burpees

On the third minute:
One length of the gym sprint
One length of the gym back pedal
Three Burpees

Continue this pattern, increasing the number of burpees each minute, until you can no longer complete the amount of burpees owed within the minute.