In Workout of the Day


Sunday Funday!! this is a Mulit-box get together and wod for fun this upcoming

sunday at 3:00 pm. It will be held at CF Newbreed in Cabot. This is TONS-O-FUN and

full of great people to hang out with!

Link for the event- https://www.facebook.com/events/381668691962986/

We will have a registration column on the whiteboard at the box for any of you who are interested in going. Carpooling is available, lets meet up and head out!


begins this saturday at 9:30 am!


open box/ bring a buddy wod will be held at 10:30 am.


Hit the following before sunday 8/25/13:

OH Squat – Practice for 20 minutes, work up to a heavy 5

Deadlift- 5-4-3-2-1

Kipping pull up – Practice, hit 5 max rep sets with or without assistance




Run 200

rest 1 minute

run 400

rest 2 minutes

run 600

rest 3 minutes

run 200 them move directly to 100 sit ups, 100 mountain climbers, 100 bicycle kicks.

Score is time it took to complete the 300 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.
Recent Posts