The WOD for 10.31.14 is…

Happy Halloween! Don’t forget to dress up for your WOD.

“FRAN-kenstein”
*A Workout Originally Devised By DJ Schimwatz

21-15-9-15-21

Thrusters 95/65
Pull Ups

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The WOD for 10.30.14 is…

“The Running Dead(lift)”

13 Minutes to complete:

800 M Run
10 Burpee Box Overs 24/20
15 Deadlifts 185/135
10 Burpee Box Overs 24/20
20 Deadlifts 235/165
10 Burpee Box Overs
25 Deadlifts 275/195
10 Burpee Box Overs
AMRAP Deadlifts 325/225

Notes: Due to equipment restraints, expect to perform this workout in two heats. Partners may assist athletes changing the weight.

Also, don’t forget Friday is Halloween! Feel free to wear a costume this Friday, best costume wins free hugs from Coach K.

Also, ALSO, don’t forget, this Saturday we will be holding the Rape Prevention course, which means our Yoga and normal class times are cancelled. However, because we love you, Coach K will host an 8 AM WOD for anybody that can drag themselves out of a candy coma and come to workout.

The WOD for 10.27.14 is…

“141010”
*From the CrossFit HQ Main Site

100 Double Unders
21 Front Squat 115/75
21 Push Press 115/75
100 Double Unders
15 Front Squat 115/75
15 Push Press 115/75
100 Double Unders
9 Front Squat 115/75
9 Push Press 115/75

A Huge Congratulations to the CrossFit Nixa teams that competed in the scaled and RX division this weekend.

The competition was intense with many regionals and even games level teams being present to compete. Our gym represented itself incredibly well and had several breakout performances.

So if you see one of these guys or gals around the gym be sure to give them a smooch and a huge congrats!!

The WOD for 10.24.14 is…

The WOD for 10.24.14 is…

Some Brief Schedule Stuff:

Friday (10.24.14) is the start of HOA, and we would love to have the CFNX family out to help support the teams going to HOA.

Our Scaled team will be hitting the floor at 2:30 PM and the RX team will be going at 8 PM.

More information can be found here : http://heartofamericacompetition.com/

Because of the competition the following classes will be CANCELLED

5:30 PM Friday (10.24)
9 AM WOD Saturday (10.25)
10 AM YOGA (10.25)

Also, NEXT Saturday 11.1 will be our Self Defense/Rape Prevention class. This will start at 9 AM and go for about 5 hours (with breaks).

Coach K will hold an 8 AM WOD on 11.1 for those needing to get their sweat on.

Our schedule will return to normal after that.

Strength
Make Up Day

Conditioning

“Speallish”

21-15-9
Push Jerk 185/130

42-30-18
Ab Mat Sit Ups

Perform 21 Push Jerks, then 42 Ab Mat Sit Ups, then 15 Push Jerks, then 30 Ab Mat Sit Ups and so on.