WOD - 9/1/14


ANNOUNCEMENT:  We will only have 8:30 a.m. class today! Join us for a Hero WOD!

WOD:  Murph

  • 1 mile Run
  • 100 Pull-ups
  • 200 Push-ups
  • 300 Squats
  • 1 mile Run

* Partition the pull-ups, push-ups, and squats as needed.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.  This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Post Workout:  Foam Roll + Mobility

Challenge of the Week:  Best handstand push-up. (If you have strict HSPUs down, go for max unbroken STRICT HSPU!)

*Post score to whiteboard

Running Clinic with USATF Coach Terlea

All athletic levels are invited to join us Saturday, Sept. 6th at Burn's Park Soccer Fields for a running clinic! 
-Learn proper running mechanics
-Injury prevention tips to keep you on track
-Practice and utilize efficient running technique
-Improve your running to enjoy it more!

CrossFit Swimming Clinic

We are partnering up with the Aquatics Dept. at the LRAC for a Swimming Clinic on Saturday, Sept. 13th at 10:00-11:00 a.m. at the Little Rock Athletic Club pool!  
**There will be limited space to ensure quality individual instruction, so sign up quick to lock in your spot!
The cost is $25 for the 1-hour clinic.
-Proper and efficient kicking mechanics
-Freestyle stroke
-Flip turns
-Individual feedback
-End with a fun WOD to apply your new skills!
Coaches Backgrounds:
Eimear Fuller:
-15 years in competitive swimming, including 2 years at the University of Arkansas and 3 years at UALR
-USA Swimming Certified Coach
-6 years as coach of the Little Rock Arkansas Dolphin Lasers
-Current US Masters swimmer and holds 8 Arkansas Masters records
Jenna Bickell:
-11 years in competitive swimming, including 4 years at Texas A&M University
-2004 Big 12 Champion in the 200 butterfly
-Volunteer coach for the Texas A&M Women’s swimming team from 2006-2007
-Current US Masters swimmer, holds 3 Arkansas masters records
-Current CrossFitter
Haley Frerichs:
-10 years in competitive swimming
-5 years as a swim instructor
-Current CrossFitter
Lindsey Fisher:
-6 years in competitive swimming
-1 year as a swim instructor
-Current CrossFitter