In Workout of the Day


Weighted pull ups 5-5-3-3-1-1

*If not on weighted pull ups use lightest resistance possible or do jumping pull ups and lower your self as slow as possible.

Smolov Squat Cult:

http://westlittlerockcrossfit.com/smolov-squat-cult/ ‎

Front Squat – 3×8 @ 65%, 1×5 @ 70%, 2×2@75%, 1×1@ 80%




150 Wall ball shots for time

Jeff founded West Little Rock CrossFit in 2012. He has a background in personal training, sports team training, and nutrition coaching, with an education in exercise science from the University of Arkansas at Little Rock. He enjoys long walks on the beach and is the proud father of two rescue dogs.
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