In Workout of the Day


2014 Community Games Tomorrow @ 9:00 AM!!


1000m Row (Time)

Max Effort 1000m Row
rest 4:00

“Kettlebreathe” (Time)


KB swings (american) 53/35

rest 4:00

(M) -Short “5:00 amrap of dubs” (AMRAP – Reps)

5:00 as many dubs as possible


Metcon (No Measure)

1) Two-pause push press: 70% x5x6 sets – Pause in dip for 2 seconds and pause in head tilt 2 seconds finding ceiling with eyes

2) Back squat: 70% x5x6 sets

3) Hang snatch above knee with 2 pauses: load by feel x2x5, ending at no more than 80% of 1RM snatch – Pause 2 seconds above knee and 2 second in OHS

4) Snatch lift-off: 90-100% of full snatch 1RM x5x4 sets – Partial DL to above the knee using leg drive and acquiring vertical shins as bar lifts off

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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