Skill: Goblet Squat
Strength: Bench Press – 70% x 5, 80% x 3, 90% x 1+
WOD: Partner WOD
- 50m Swim – Goblet Squats (53/35)
- 50m Swim – KB SDHP
- 50m Swim – Weighted Sit-ups
*One partner swims while the other does the movements. Both partners do all 3 50m swims and movements.
*Score = max reps of all movements (combine partners) + time
Post Workout: Mobility/Stretch
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
-End with a fun WOD to apply your new skills!
Battle of the Clubs: Partner Bash
October 25th at CrossFit Foxcroft
The two man or two woman teams will compete in 3 WODs for the fittest title of Little Rock. ALL levels are invited and encouraged to register (scaled options available), so don't hesitate to join us!
Register online at https://www.eventbrite.com/e/battle-of-the-clubs-partner-bash-tickets-12468430411
Tickets are $80 per team and includes a t-shirt. (Additional tees can be purchased for $20.00 on Eventbrite.)
**All Athletic Club CrossFit members (Razorback Crossfit, CrossFit Foxcroft, 501 Crossfit, and DAC CrossFit) will need to email Michael prior to registering through Eventbrite.
Please email firstname.lastname@example.org with shirt size, team name, and team members.
***Registration Deadline to ensure a t-shirt is September 14th.
Check-in at 9:00am and the first WOD begins at 10:00am
Follow us on Facebook for WOD updates as the event gets closer!