The WOD for 12.28.12 is…

10 Power Clean 20 KB Swings
9 Power Clean 18 KB Swings
8 Power Clean 16 KB Swings
7 Power Clean 14 KB Swings
6 Power Clean 12 KB Swings
5 Power Clean 10 KB Swings
4 Power Clean 8 KB Swings
3 Power Clean 6 KB Swings
2 Power Clean 4 KB Swings
1 Power Clean 2 KB Swings

Power Clean 155/105
Kettlebell 55/35

The WOD for 12.22.12 is…



CFNX 12 Days of Christmas

1. Hand Stand Push Up
2. Turkish Get Ups
3. Strict Pull Ups
4. Dive Bomber Push Ups
5. Ring Dips
6. Toes-to-Bar
7. Bastard Sit Ups
8. Burpees
9. Box Overs
10. Kettlebell SDHP
11. Kettlebell Swings
12. Two-For-One Wall Balls

Perform this in the same style as “Twelve Days of Christmas”

Schedule for Next Week:

Monday 2.24
Open Gym 9:00-10:30 All other classes cancelled

Tuesday 2.25

Wednesday 2.26
4:30 and 5:30 PM Classes Only

All classes in session.

For those traveling, have a safe and fun holiday! We will see you guys soon.

The WOD for 12.13.12 is….




The Awesome Sweater Christmas Party will be THIS FRIDAY (12/14) at Bud and Walt’s in Nixa, MO.  Come out around 7-ish and wear your most “awesome” sweater.  Friends, family, and kiddos welcome.

Now onto the WOD:

15 Minute AMRAP

6 Shoulder to Overhead (155/105)
12 Toes 2 Bar
18 Box Jumps (24/20)

The WOD for 12.12.12 is…



“Crash Simulator”
25 Front Squats (135/95)
30 Unbroken Double Unders
20 Front Squats
30 Unbroken Double Unders
15 Front Squats
30 Unbroken Double Unders
10 Front Squats
30 Unbroken Double Unders
5 Front Squats
30 Unbroken Double Unders

*If a double under set is “broken” immediately perform 5 bar facing burpees, and then continue the set where you left off, finishing it unbroken.  Example, if you break at 10, perform 5 bar facing burpees then perform 20 unbroken double unders.

**Scale double unders with lateral jumps over the bar. Same rule applies.  A “broken” set will count as stopping before 30 lateral jumps, or clipping the bar with your foot on your jump.