Free Open Gym 9:00 a.m.
Join us this Saturday for Free Open Gym. Learn what it is all about; this is a great time to ask any questions you have! All CrossFit members (and friends) are welcome to come to the open gym to practice skills that you need help with, get an extra workout in, or just hang out with some friends. See you on Saturday!
Skill: Sumo deadlift high pull
WOD: 5 rounds
Run 400 meters
20 Burpees
15 SDHP
Post Workout: Mobility
8 Strict T2B x3
8 Crossover snow angel x3
8 weighted step-ups x3
Challenge of the Week: Max plank.
*Post score to whiteboard
ANNOUNCEMENT: JOIN US AT 9:30AM TOMORROW FOR MOBILITY AND 10:00AM FOR A SWIM WOD!! (No regular Open Gym)
Skill: Hang Snatch
WOD: Part A: Hang Snatch 1-1-1-1-1-1-1
Part B: Push Jerk 3-3-3
Post Workout: Thoracic mobility + stretch hips and shoulders (Kneeling Shoulder Stretch – on knees facing 24’’ plyobox, approximately 3 feet away, place palms on box and drive chest down, brace abdomen and relax with straight arms.)
Challenge of the Week: Max plank.
*Post score to whiteboard
ANNOUNCEMENT: NO 5:30AM CLASS-STAY SAFE AND WARM! PLEASE CHECK SOCIAL MEDIA OR CALL THE LRRC TO CHECK THE STATUS EVENING CLASS.
Skill: Pistols
WOD: For time
21 L-pull-ups
20 alt. pistols
18 L-pull-ups
16 alt. pistols
15 L-pull-ups
12 alt. pistols
12 L-pull-ups
8 alt. pistols
Post Workout: 3 Rounds
20 (each way) lateral band walks
6 bent row
15 Crossover row
Challenge of the Week: Max plank.
*Post score to whiteboard
Skill: Double Unders
WOD: Part A: Bench Press 3-3-3-2-2
Part B: 3 rounds
8 Deadlift
50 DUs
Post Workout: 3 Rounds
25 Hollow rocks
10 MB hamstring curls
60 sec. Shoulder stretch in bands
Challenge of the Week: Max plank.
*Post score to whiteboard
Skill: Running
WOD: 3 Rounds:
800m run
*Rest 2 min. between rounds
2 rounds:
400m run
*rest 1 min. Between rounds
Post Workout: 3 Rounds
4 Back bridges
30-60 sec. side plank
Challenge of the Week: Max plank.
*Post score to whiteboard
Free Open Gym 9:00 a.m.
Join us this Saturday for Free Open Gym. Learn what it is all about; this is a great time to ask any questions you have! All CrossFit members (and friends) are welcome to come to the open gym to practice skills that you need help with, get an extra workout in, or just hang out with some friends. See you on Saturday!
Skill: Push-ups
WOD: Part A: Back Squat 5-5-5
Part B: 3 Rounds
12 Ring rows
24 Squats
12 Push-ups
Post Workout: 3 rounds
Single leg deadlift x8/leg (with barbell)
Crossover T/W/Y x8
Barbell bicep curls x10
Challenge of the Week: Bring a friend to class!
*Post score to whiteboard
Skill: Thruster
WOD: "Holbrook"
Ten rounds, each for time of:
5 Thruster (115/80)
10 Pull-ups
100 meter Sprint
Rest 1 minute
*Score: fastest and slowest times
Post Workout: Thoracic mobility + stretch hips and shoulders (Kneeling Shoulder Stretch – on knees facing 24’’ plyobox, approximately 3 feet away, place palms on box and drive chest down, brace abdomen and relax with straight arms.)
Challenge of the Week: Bring a friend to class!
*Post score to whiteboard
Skill: Clean
WOD: Part A: Clean 3-3-3-3-3-3-3
Part B: Snatch 2-2-2-2
Post Workout: 3 rounds
20 (each way) lateral band walks
8 sumo deadlift high pull
15 Crossover bear hug
Challenge of the Week: Bring a friend to class!
*Post score to whiteboard
Skill: Rope climb
WOD: For time
50 Box jump (24/20)
5 Rope climb
50 Kettlebell swing (53/35)
50 sit-ups
50 shoulder-to-overhead
800m row
50 Supermans
Post Workout: 3 Rounds
8 barbell bent row
10 good mornings
60 sec. Shoulder stretch in bands
Challenge of the Week: Bring a friend to class!
*Post score to whiteboard
Skill: Deadlift
WOD: For time
21 Deadlift
400 meter Run
18 Deadlift
400 meter Run
15 Deadlift
400 meter Run
12 Deadlift
400 meter Run
Post Workout: 3 rounds
60 sec. Hollow hold
8 floor presses
Challenge of the Week: Bring a friend to class!
*Post score to whiteboard
ANNOUNCEMENT: 9:00AM Performance Nutrition Program Pre-Assessments at Razorback CrossFit
Free Open Gym 9:00 a.m.
Join us this Saturday for Free Open Gym. Learn what it is all about; this is a great time to ask any questions you have! All CrossFit members (and friends) are welcome to come to the open gym to practice skills that you need help with, get an extra workout in, or just hang out with some friends. See you on Saturday!
Performance Nutrition Program
Are you ready to take charge of your health and accomplish goals?! Nutrition is the foundation of our health and well-being, and it fuels our everyday performances. With our Performance Nutrition Program just around the corner (it starts January 8th), it is time for you to take on the challenge to kick start the new year. Decrease your body fat composition, improve your training performance and energy levels, and look and feel amazing by behavior modification!
For more information, check out the flyer.
To register (by Wednesday, January 3rd), and if you have any questions, please contact us.
Without challenge, there is no change.
Live Better - Feel Better - Perform Better
Skill: Thruster
WOD: 20 min. AMRAP
10 burpee pull-ups
20 Thrusters (75/55)
10 cal. Bike
60 DUs
Post Workout: 3 rounds
Bulgarian split squat x 6/leg
Crossover snow angel x10
Banded bicep curls x 10
Challenge of the Week: Bring a friend to class!
*Post score to whiteboard
Performance Nutrition Program
Are you ready to take charge of your health and accomplish goals?! Nutrition is the foundation of our health and well-being, and it fuels our everyday performances. With our Performance Nutrition Program just around the corner (it starts January 8th), it is time for you to take on the challenge to kick start the new year. Decrease your body fat composition, improve your training performance and energy levels, and look and feel amazing by behavior modification!
For more information, check out the flyer.
To register (by Wednesday, January 3rd), and if you have any questions, please contact us.
Without challenge, there is no change.
Live Better - Feel Better - Perform Better
Skill: Snatch
WOD: Part A: Snatch 3-3-2-2-1-1
Part B: 6 min. AMRAP
20 lateral jumps over-the-bar
3 snatch
Post Workout: Thoracic mobility + stretch hips and shoulders (Kneeling Shoulder Stretch – on knees facing 24’’ plyobox, approximately 3 feet away, place palms on box and drive chest down, brace abdomen and relax with straight arms.)
Challenge of the Week: Bring a friend to class!
*Post score to whiteboard
Performance Nutrition Program
Are you ready to take charge of your health and accomplish goals?! Nutrition is the foundation of our health and well-being, and it fuels our everyday performances. With our Performance Nutrition Program just around the corner (it starts January 8th), it is time for you to take on the challenge to kick start the new year. Decrease your body fat composition, improve your training performance and energy levels, and look and feel amazing by behavior modification!
For more information, check out the flyer.
To register (by Wednesday, January 3rd), and if you have any questions, please contact us.
Without challenge, there is no change.
Live Better - Feel Better - Perform Better
Skill: Deadlift
WOD: Part A: Deadlift 5-5-5
Part B: 2 Rounds
12 SDHP
800m Row
6 Push jerks
Post Workout: 3 rounds
15 (each way) lateral band walks
5 Snatch deadlift
15 Crossover bear hug
Challenge of the Week: Bring a friend to class!
*Post score to whiteboard
Performance Nutrition Program
Are you ready to take charge of your health and accomplish goals?! Nutrition is the foundation of our health and well-being, and it fuels our everyday performances. With our Performance Nutrition Program just around the corner (it starts January 8th), it is time for you to take on the challenge to kick start the new year. Decrease your body fat composition, improve your training performance and energy levels, and look and feel amazing by behavior modification!
For more information, check out the flyer.
To register (by Wednesday, January 3rd), and if you have any questions, please contact us.
Without challenge, there is no change.
Live Better - Feel Better - Perform Better
Skill: Hang power clean
WOD: 21-15-9
Hang power cleans
Weighted step-ups
V-ups
Post Workout: 3 Rounds
10 single arm bent row
10 barbell roll-outs
60 sec. Shoulder stretch in bands
Challenge of the Week: Bring a friend to class!
*Post score to whiteboard
Performance Nutrition Program
Are you ready to take charge of your health and accomplish goals?! Nutrition is the foundation of our health and well-being, and it fuels our everyday performances. With our Performance Nutrition Program just around the corner (it starts January 8th), it is time for you to take on the challenge to kick start the new year. Decrease your body fat composition, improve your training performance and energy levels, and look and feel amazing by behavior modification!
For more information, check out the flyer.
To register (by Wednesday, January 3rd), and if you have any questions, please contact us.
Without challenge, there is no change.
Live Better - Feel Better - Perform Better
Announcement: 9AM class at Razorback CrossFit only
Skill: KB swings
WOD: Partner WOD
1600m Run
50 KB Swings (62/44)
1200m Run
40 KB Swings
800m Run
30 KB Swings
400m Run
20 KB Swings
200m Run
10 KB Swings
*Only one partner works at a time.
Post Workout: 3 rounds
60 sec. Hollow hold
8 floor presses
Challenge of the Week: Bring a friend to class!
*Post score to whiteboard
Performance Nutrition Program
Are you ready to take charge of your health and accomplish goals?! Nutrition is the foundation of our health and well-being, and it fuels our everyday performances. With our Performance Nutrition Program just around the corner (it starts January 8th), it is time for you to take on the challenge to kick start the new year. Decrease your body fat composition, improve your training performance and energy levels, and look and feel amazing by behavior modification!
For more information, check out the flyer.
To register (by Wednesday, January 3rd), and if you have any questions, please contact us.
Without challenge, there is no change.
Live Better - Feel Better - Perform Better
Jan. 1st: 9AM class at Razorback CrossFit only
Jan. 2-6th: Normal Schedule
Free Open Gym 9:00 a.m.
Join us this Saturday for Free Open Gym. Learn what it is all about; this is a great time to ask any questions you have! All CrossFit members (and friends) are welcome to come to the open gym to practice skills that you need help with, get an extra workout in, or just hang out with some friends. See you on Saturday!
Performance Nutrition Program
Are you ready to take charge of your health and accomplish goals?! Nutrition is the foundation of our health and well-being, and it fuels our everyday performances. With our Performance Nutrition Program just around the corner (it starts January 8th), it is time for you to take on the challenge to kick start the new year. Decrease your body fat composition, improve your training performance and energy levels, and look and feel amazing by behavior modification!
For more information, check out the flyer.
To register (by Wednesday, January 3rd), and if you have any questions, please contactus.
Without challenge, there is no change.
Live Better - Feel Better - Perform Better
Skill: Row
WOD: For time
2 mile bike
1.5 mile run
1 mile row
Post Workout: 3 rounds
KB single leg deadlift x 8/leg
Crossover victory x12
Banded bicep curls x 10
Challenge of the Week: Bring a friend to class!
*Post score to whiteboard
Holiday Schedule:
Dec. 27-30th: Normal Schedule
Jan. 1st: 9AM class at Razorback CrossFit only
Jan. 2-6th: Normal Schedule
Performance Nutrition Program
Are you ready to take charge of your health and accomplish goals?! Nutrition is the foundation of our health and well-being, and it fuels our everyday performances. With our Performance Nutrition Program just around the corner (it starts January 8th), it is time for you to take on the challenge to kick start the new year. Decrease your body fat composition, improve your training performance and energy levels, and look and feel amazing by behavior modification!
For more information, check out the flyer.
To register (by Wednesday, January 3rd), and if you have any questions, please contactus.
Without challenge, there is no change.
Live Better - Feel Better - Perform Better
CrossFit Foxcroft is offering something more for the Little Rock community. Approaching CrossFit from the ground up, we have designed a program fit for any level of experience. New to CrossFit? Our world class trainers and one of a kind facility will be sure to make you a more fit, functional athlete, mom, dad, teacher, or grandparent!
Copyright © 2013 Crossfit Foxcroft – Little Rock Racquet Club, 1 Huntington Rd., Little Rock AR 72227– Site by SCD
