Special Message for members doing the Gauntlet tomorrow

Jeff Jucha
• September 18, 2015
•
0 minute read

West Little Rock CrossFit – CROSSFIT

Do not workout today if you are doing the Gauntlet tomorrow. Just stretch out, work on skills, recover and relax. Maybe run a mile or row 1K at 70% pace.

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Jello Legs (Time)

For time:

21/18/15/12/9/6/3

Rx:

Step-ups

Russian RBS

Goblet squat walking lunges

Rx+:

Step-ups with KB

KBS

Overhead KB lunges

*All movements performed with a single KB

Way Back, I Was an Absolute Anus At Coaching.

11-05-2024 3:11 am

You hired a coach and they gave you a ton of great info. Then, you made ZERO progress on your goal. :: Jeff sticks his

Have You Met Olivia?

11-01-2024 10:31 pm

Olivia just won our October committed club! She’ll get valuable 1v1 time with a coach to improve lifts, work on nutrition, get some physical therapy,

Buster Douglas

10-30-2024 7:14 pm

The date is February 10th, 1990. Mike Tyson is the undisputed heavyweight champion of boxing. He knocked out his last victim, heavyweight Carl “The Truth”