WOD - 6/4/15


Skill: Lunge

Strength: Every 90 sec. for 8 minutes (5 sets):

  • 85-90% x 1 Hang Power Clean + 1 Clean + 1 Jerk

WOD: 3 Rounds

  • 100m Farmer Carry (53/35)
  • 20 KB Swings (53/35)
  • 20 Walking Lunge Steps (53/35) (holding KB in goblet)

Post Workout: Thoracic mobility + stretch hips and shoulders

Challenge of the Week: Spend an additional 20 minutes on mobility.

*Post score to whiteboard

SWIM WODs are on Fridays! Please come dressed in swim attire and bring goggles. We will go over swimming efficiency tips on Friday and how to be successful during the swim workouts!

Razorback Strength & Conditioning

Our youth strength and conditioning program is designed to create a lifelong love of fitness for both athletes and non-athletes alike. The combination of age-appropriate weightlifting, gymnastics and high intensity training will deliver optimal fitness and performance. Participants, if they work, will experience measurable improvements in strength, speed, power, agility, endurance, coordination and flexibility. Nationally certified, CrossFit Level 1 (with further training in gymnastics, mobility and Olympic weightlifting) personal trainers lead all classes. For more information, contact Anna Bolte at afrostbriley@gmail.com or402-504-0363. To register, fill out the registration form and bring it to the Membership office at the Little Rock Athletic Club.


Start Date: Monday, June 1st
Ages: 7+
Days: Monday - Friday
Time: 7-11 year olds, 11:00 a.m. – noon
12 – 14 year olds, 2:00 – 3:00 p.m.
15+, 2:00 – 3:00 p.m.

The 2:00 p.m. groups will have separate coaches.

Minimum: 4 participants per group
Maximum: 10 participants per group
Place: Meet at the Front Desk; be picked up promptly at the Main Entrance Fees:Weekly - Members $50, Non-members $75
Daily - Members $15, Non-members $20 Siblings 50% off if attending the same day(s).