The WOD for 4.22.13 is…



Front Squat 5×5 @ 65%
Snatch Grip Deadlift 5×4 @ 85% (of snatch)


“Grannie (Grace+Annie) Has the Runs”

Run 400 M
10 Clean and Jerks 135/95
75 Double Unders
75 Sit Ups
Run 400 M
10 Clean and Jerks
50 Double Unders
50 Sits Ups
Run 400 M
10 Clean and Jerks
25 Double Unders
25 Sit Ups

Scale Double Unders with lateral jumps over the bar

Alright Nixa Nation, we are trying to get a head count of who all is going to be going to the CrossFit regionals competition in Chicago May 31-June 2. Because many hotels have already been booked, we are trying to rent a house and carpool up to regionals. To do this, it would be helpful to get a final count on everyone, and see who would be willing to drive. To keep up to date with all that is going on with the regional trip, please click on the link and join the group.


The WOD for 4.20.13 is…




“31 Heroes”

AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)

This is a Partner WOD – Partner #1 will perform the work listed above.

Partner #2 will run 400m with a sandbag (45/25).

Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps

On August 6th, 2011, 31 of America’s bravest warriors gave their lives in defense of our freedom. These men were sons, brothers, husbands, fathers, and friends. Not only do we thank them for their service and sacrifice, but we thank those that love them for the sacrifice they have made as well.

Alexander J Bennett, Sgt.
Darrik C Benson, PO1 SEAL
Brian R Bill, Master Chief SEAL
John W Brown, Tech Sgt., USAF PJ
Christopher G. Campbell, PO1 SEAL
David R Carter, CWO4
Jared W Day, Information Systems Technician PO1
John “Jet Li” Douangdara, Master at Arms 1st Class
Spencer C Duncan, Spc.
John W Faas, CPO SEAL
Patrick D Hamburger, Staff Sgt.
Andrew W Harvell, Staff Sgt., USAF CCT
Kevin A Houston, CPO SEAL
Jonas B Kelsall, Lt CMDR SEAL
Louis “Lou” J Langlais, Master Chief SEAL
Matthew D Mason, CPO SEAL
Steven “Matt” M Mills, CPO SEAL
Bryan J Nichols, CWO2
Nicholas H Null, CPO EOD
Jesse D Pittman, PO1 SEAL
Thomas A Ratzlaff, Senior Chief SEAL
Robert J Reeves, CPO SEAL
Heath M Robinson, CPO SEAL
Nicholas P Spehar, PO2 SEAL
Michael J Strange, Cryptologist Technician PO1
Jon “JT” T Tumilson, PO1 SEAL
Aaron C Vaughn, PO1 SEAL
Kraig M Vickers, Senior Chief EOD
Jason R Workman, CPO SEAL
Daniel L Zerbe, Tech Sgt., USAF PJ
Bart, K-9

The 31 Americans were not the only ones that died as heroes that day. We cannot forget the sacrifice of our Afghan comrades. Seven Afghan commandos and one Afghan interpreter were also killed in action and we cannot look past their sacrifice. They too are heroes and we thank them and honor them and their families.

The WOD for 4.19.13 is…



This is the final day of our max out portion of this strength cycle.  Take this opportunity to find the max of any lift you have missed over the last two weeks.  The working portion of our strength cycle will begin next Monday.  Be excited. 


“Bad Wolf” 
For time

Run 800 M
20 Alternating KB Snatches (55/35)
15 Alternating Pistol Squats
Run 400 M
20 Alternating KB Snatches 
15 Alternating Pistol Squats
Run 200 M 
20 Alternating KB Snatches
15 Alternating Pistol Squats

The WOD for 4.17.13 is…



15 Minutes to establish one rep max Jerk

“Waiting for the Barbarians”

4 Rounds
25 Wall Balls 24/20
15 Ring Dips
10 Deadlifts 225/155

Hey guys, we have posted this in the gym, but I want to bring it to your attention 
here as well. On MAY 11-12 we are hosting and Olympic Lifting Certification with 
Glenn Pendlay, who is THE authority on Olympic Weightlifting in the United States.
 Spots are very limited, and I know some of you have shown interest, but may not have 
yet signed up. 

I would strongly encourage those that are interested to sign up as soon as possible! 
This is a tremendous opportunity to work with one of the greatest Olympic lifting coaches
 of all time, and he is coming TO OUR GYM. I’m including a link for the sign up. 
Cost is $350 per person. That is a two day course, and is incredibly cheap for the 
level of coaching you will receive. 

We are trying to give our CrossFit Nixa family first shot at this, but by the end of the 
week I will be contacting other CrossFits in the area to let them know about the cert.
 This WILL fill up, but I would prefer our gym to have first crack at signing up. If you don’t
 get your spot reserved, you can’t say we didn’t warn you!–Level-One-Level-Two-Seminar–May-11th-12th-2013_p_2551.html