WOD - 9/3/14


Skill:  Knees-to-Elbow

Strength:  Back Squat – 70% x 5, 80% x 3, 90% x 1+

WOD:   10 min. AMRAP

  • 20 DUs
  • 15 DB/KB Push Press
  • 10 Lateral Jumps (pull knees high!)
  • 5 K2E

Post Workout:  2 Rounds

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 (Coaches:  Jenna Bickell, Eimear Fuller, Haley Frerichs, and Lindsey Fisher) 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!