Skill: Muscle Ups
Strength: Every 2 min. for 8 min. (4 sets)
- 5 Front Squat (70-75% of 1RM)
- 5-8 Ring Dips (remainder of 2 min. after front squat)
WOD: 12 min. AMRAP
- 3 MUs
- 60m Farmer Carry
- 200m Run
Post Workout: 2 Rounds
- 10 Barbell Roll-outs
- 30-60 sec. Side Plank
Challenge of the Week: Fastest 100m row.
*Post score to whiteboard
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!