State of the Box 03/19/2015

State of the Box.


This is our quarterly post to update our members and the CrossFit community to changes happening at West Little Rock CrossFit.


Average Class Attendance

Morning Class -3-5

Noon Class– 5-7

Open box/ staff workout- 4-8

Evening Classes 13-18

Class Time Changes

* We will no longer have the 7:15 wod class. We will have 7:15 Open Box on Tuesday, Thursday, and Fridays.

*We will be moving the 6:15 pm Wod Class to 6:30 pm. we will be testing this our for a while to see how smoothly the classes run with a 15:00 break in between and to make evening classes more available for members.

 This Change will take effect Monday March 23rd


Facility Improvements/ Changes


CrossFit Kids Room

*Our Demolition is scheduled to start Friday March 20th. Please excuse our mess!

The Front two offices will be combined into a 700 square-foot classroom for our CF Kids program. It already has two windows, HVAC and storage space for belongings. This room may also be used for purposes that we will announce when we have some more clarity on what the programs we will utilize it for.



We have New loads of gravel being distributed over the holes in the lot and we will be adding parking to the side of the building to accommodate our larger class sizes lately





CrossFit Kids.

CrossFit Kids is a method for teaching Greg Glassman’s CrossFit to children, ages 3-18. CrossFit Kids emphasizes good movement throughout childhood and adolescence. Consistently good movement translates to physical literacy, enhanced sports performance, and fewer sports injuries for kids. Not only that, a vast body of research indicates that exercise is beneficial to cognitive function, which means that consistent adherence to the program can have a positive impact on children’s academic achievement.

CrossFit Kids is meant to be BIG fun for all ages. Broad-Inclusive-General fun. Fun means we provide an active alternative to sedentary pursuits, which means less childhood obesity and all-around better health for our children.

*We will offer a special rate for people who enroll their children in our Kids program in the first month that we have it open. For more information on CrossFit Kids go to





We are finalizing the details of our olympic Weightlifting program.  This will be a class held on Tuesdays and Thursdays in the evenings to supplement your CrossFit Membership with us. Details to be released as this develops.


Due to scheduling conflicts and lack of member interest we have cancelled our powerlifting class.




New Faces / Coaches

Stephanie Haygood


Stephanie Has decided to intern to become a CrossFit Coach! You will be seeing her quite a bit more in the box.





Jared Lee


Jared is participating in our internship program to learn valuable skills as a CF coach. He will be with us until June when he moves to Florida to apply his internship experience as a CF coach at CrossFit 6545.

* You may not recognize him without the massive beard.









Hannah Butcher


Hannah has completed her internship with us and is beginning to take on Classes!









Westside Barbell Strength Methods Seminar


We will be hosting the Westside Barbell Strength Methods Seminar this weekend March 21st-22nd.  


Cost to Register 149.99








Little Rock Powerlifting Championships.


When: 4/25/2015

Where: West Little Rock CrossFit

Cost to attend: $5 at door

Competitors must pre-register.

* We will have WLRCF shirts for sale and Southern Powerlifting Federation will have their own shirts for sale.





Get Pissed.

You need to get frustrated.  You NEED to feel like you have no clue what you’re doing and not run away from those moments. Something

There are no Silver Bullets.

There are no Silver Bullets. Only Golden BBS. What I mean is that people hire trainers because they want their problems solved. They want a

You Can’t Get Abs

From doing one sit-up. You have to get reps in. Over many months. Possibly years. And if you want to really see them, you’ll start


Talk with a coach about your goals. Get the plan to achieve them.


Take the first step towards getting the results you want!