State of the Box 1/16/2015


State of the Box.


If you were reading our blog last year,  you may have seen our post titled “State of the Box.” I aim to make this a quarterly post to update our members and the CrossFit community  to changes happening at West Little Rock CrossFit. With that being said, here is our first post with a few things to look for in early 2015!




Average Class Attendance

Morning Class -3-5

Noon Class– 5-7

Open box/ staff workout- 7

Evening Classes 15-20


* morning and 7:15pm Class have been lacking in attendance lately, get in here folks!


Facility Improvements/ Changes


Meeting Room

We have turned the back office into a open meeting room/hangout area for members and children. Feel Free to use this room as you please. There is a television for children to watch, table and chairs, storage space, and WI-FI.


CrossFit Kids Room

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.


Lighting & Trees.

We are aware of the running and parking lot lights being blocked by trees. We are having those pesky trees removed shortly.




CrossFit Kids.

We will be adding a CrossFit Kids program very soon! 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.

Please keep an eye out for our survey in your email inbox to help us better serve you with this program. For more information on CrossFit Kids go to




We are adding our own powerlifting class starting at the beginning of February. Powerlifting is an intense sport representing the ultimate test of physical and physiological strength. Power-lifters hoist more weight per attempt than any other sport. It is a test of muscle strength whereby the athlete challenges themselves with weights in the SquatDeadlift and the Bench Press.

We are now the home of the Little Rock Powerlifting Club. Classes will meet at 7:00am on Mondays Wednesdays and Fridays. Be sure to allow 1.5 hours for each class.

* For more info please contact Jeff Jucha (501) 650-6863

*See the Coaches section as well



We will be hosting intermittent Seminars and classes on self defense. These will be aimed at real-world self-defense methods to educate the public and establish confidence in your own ability to protect yourself and your family in a dangerous situation. There will be more announced as this program becomes available. *See the Coaches section as well



The box’s programming will be reflective of training to do your best in the CrossFit open.  This is the 5-week world-wide competition to determine an individual’s fitness and ranking in the world of CrossFit. We strongly encourage each and every one of you to register and compete with us. You will be surrounded by friends and it will be a ton of fun!

More info here à 2015 CrossFit Open info


New Faces / Coaches

Stephanie Haygood

Self-Defense Program Coordinator



Stephanie was first exposed to military combatives while serving 5 years in the Army. She furthered her studies of both kickboxing and Brazilian jiu jitsu over the last few years, becoming the 2013 Women’s Catch-weight Welter-weight IKF World Champion. During her training, she found Crossfit very helpful in developing her strength and overall athleticism.


Stephanie continues to develop her coaching knowledge through work at both West Little Rock Crossfit and Ross Strength and Speed.


My Secret Exercise: Squats!!


My Least Favorite Exercise: Pull-Ups


Favorite Cheat Meal: Beer


Jeremiah Johnson





I’ve always pushed myself to be more, to be stronger. I’ve learned by doing, from experience, trial, error, and eventually, success. I’m still learning. In my years I’ve discovered that the only competition comes from within myself, and that’s why I love Powerlifting. It’s you versus gravity. All the Power-lifters I know want two things, to get stronger and to see their friends get stronger.

I’ve been a football player and a body builder. I’m a cyclist, a runner, and a mechanic. I have state and national records in Powerlifting and have trained league leaders, and powerlifting champions.
I also have two dogs, and my wife might be upset if I didn’t also mention her. She’s nice…Train!













Hannah Butcher

CrossFit Coach



Hannah came to Arkansas in 1998 from the Caribbean island of Trinidad and Tobago.

She played AAU basketball in middle school and was a 4 year scholar athlete in high school. She also attended college on a Division 2 tennis scholarship where she was a Wellness Coach at the YMCA.

Cool Facts:

-First got introduced to crossfit in 2013

-Won a Reebok twitter completion to attend the 2013 games and has attend the Crossfit Games every year since.

-Gained Crossfit L1 certification in 2014 and aspires to compete in the games one day



-Now that I am certified I love motivating others to accomplish their goals. I have a motto “if you can breathe you can do it” simple as that.

I have two children…American Bulldogs that is; just crossfitting and enjoying life!

Fav exercise :



Muscle up

Cheat meal:

Biggest burger possible




Charles Healy (The Return)



Our former coach and programming extraordinary  has decided to return to us at West Little Rock CrossFit and will be coaching as well as, helping with programming again.
















2015 CrossFit open


Every Saturday @ 10:00am starting February 27th


This is what you have been training for the entire time you have been a member at our box. How can we make that declaration? Whether or not your starting goal was to be in shape for your first marathon or to play with you kids without getting winded, those goals are accomplished by increasing your work capacity as a human, across many different skills  for the rest of your life. That is exactly what the open is testing, your ability to accomplish an unknown task within a time limit to assess your work capacity. Yes, the open happens to be the first entry level for the entrance into the CrossFit Games but out of the 209,585 people who competed last year, only 60 men and women make it to compete in the games. That leaves a lot of people who didn’t make it to the games and even more importantly, people who never planned on going. I am one of them. I wont make the games this year, but what I will do is make sure that at least once this year I will give it all I’ve got for just a few minutes  every week. I’ll learn that I was stronger than I thought, and had weaknesses that I missed. I’ll get to Cheer on the people next to me, and I will hear those same people returning the favor when the time comes for me to step up to the bar. The open is something I recommend everyone who walks in my doors on regular basis should do.


We currently plan on doing the CrossFit open wods every Friday evening from 4:00pm-8:15pm and Saturday morning from 10:00am-11:30 am.

This will allow athletes to  select a day that works best for them and to prepare and rest in advance.


The cost to register for the open is $20.00

Official Schedule is below.

Open registration begins January 15. 

15.1: Feb. 26 -March 2
15.2: March 5-9
15.3: March 12-16
15.4: March 19-23
15.5: March 26-30

Little Rock Classic – Powerlifting Championship.


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.



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!