Thursday, January 2nd

Main – WOD

Prepare For Squats! (No Measure)

15 Minutes Working on Squat Mobility:

Walking Knees to Chest
Walking Butt Kicks
Frankenstein Walks
Duck Walks
1 Minute Goblet Squat Hold with KB
1 Minute Couch Stretch with each Leg
1 Minute PVC Pipe Roll Out On Both Your Quads and Your IT Band.

Back Squat

20 minutes to work up to a heavy back squat. You will then perform 1 set of max reps with the established weight. Your 1-RM will then be calculated based on the weight and total reps that you completed.

3 Sets Max Pull-ups

Perform 3 sets of max pull-ups

*1 minute rest between each round
Score will be the total number of pull-ups accumulated for all 3 sets

3 Sets Max Hand-Release Push-Ups

3 sets to accumulate as many HRPU as possible. No longer than 2 seconds of rest at the bottom of the push-up. You can rest as long as necessary at the top of the push-up.
Score will be the total number of push-ups accumulated over 3 sets


Scream, Aim, Fire.

The best example of 20% of your decisions providing 80% of an outcome is my intro program at West Little Rock CrossFit People are wowed

Big Problem With Weigh-Ins.

This morning, I lost 3 lbs. But there’s a huge problem. I’ve been cleaning up my food and working out regularly for three weeks. I’ve

Snake Bite. Ouchy.

Hey, A venomous snake bite cannot kill you. Once you’ve been bit, there’s no “un-biting” you. The poison that keeps running through you long after


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


Take the first step towards getting the results you want!