Friday 28th November 2014,
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WLRCF News!
First Annual Community Games “State of the Box” West Little Rock CrossFit Coaches

First Annual Community Games

Please join us at our In House Competition for WLRCF members only on Saturday, December 13th.  This will be team competition with both Men’s and

“State of the Box”

  With new changes happening at the box, I wanted to fill everyone in on what we are doing to create an even better fitness

West Little Rock CrossFit Coaches

Being a West Little Rock CrossFit coach takes more than a certification. …It takes much more. I used to manage “health clubs”. I spent years

WLR CrossFit Blog

First Annual Community Games
Posted On November 12, 2014 | No Comments

Please join us at our In House Competition for WLRCF members only on Saturday, December 13th.  This will be team competition with both Men’s and Women’s Rx and Scaled Divisions.  It is an “all inclusive” [...]

Double unders

Double unders

October 12, 2014 | No Comments
“State of the Box”

“State of the Box”

October 10, 2014 | No Comments

Workout of the Day

11/28/2014 (WL, M)


Main – CROSSFIT

Skills

15:00

Snatch balance

5X3

Build up to rx weight

Fitness

Metcon (Time)

10 Power snatches 75/55

Run 500

10 snatches

Run 400

10 snatches

Run 300

10 snatches

Run 200

10 snatches

Run 100

Performance

Metcon (Time)

10 Full snatches 115/65

Recovery Run 500

10 snatches

Run 400

10 snatches

Run 300

10 snatches

Run 200

10 snatches

Run 100

Workout of the Day

11/28/2014 (WL, M)
Posted On November 28, 2014 | No Comments

Main – CROSSFIT Skills 15:00 Snatch balance 5X3 Build up... [...]

11/26/2014 (WL)

11/26/2014 (WL)

November 26, 2014 | No Comments
11/25/2014 (G, M, WL)

11/25/2014 (G, M, WL)

November 25, 2014 | No Comments
11/24/2014 (G, M)

11/24/2014 (G, M)

November 24, 2014 | No Comments
11/21/2014 (M)

11/21/2014 (M)

November 21, 2014 | No Comments