In Workout of the Day

New Strength starts this week!

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.


10:00 warm up

20:00 strength


5:00 cool down of rowing or turkish get up practice



“little brown rhinos”


OH Squat 115/75

Toes to Bar


Scaling :

OH Squat -> Front Squat -> OH squat with weighted pipe or pvc

Toes to bar-> Chest to knees sit up (no arm throw)->Knees to elbow ->reverse sit up (straight leg lift)




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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