In Workout of the Day


Hit all three of the following before sunday 7/14/13

A.)  back or front squat 4×9 @70%
B.)  strict press 5×5 @ 70% “Core-tight, butt-tight!”

C.) deadlift 4×5 @ 80%

* if you have not completed CF total, do so and complete the strength with your % based off of your CF total lifts.



Every four minutes, for a total of six sets, complete:

135/95 lb Front Squats x 10 reps

400 Meter Run

Weight must be taken from the ground – no racks.

Scale to:

95/65 lb Front Squat x 10 reps

200 Meter Run

Record highest time only

* If you have recently done squats for strength, then sub KB swings x 20 reps


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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