WOD - 10/8/16

Saturday

 

Announcement: NO OPEN GYM TODAY!

Join us at the Battle of the Clubs: Partner Bash

Join us today, Saturday, October 8th at CrossFit Foxcroft!

The same sex, two-person teams will compete for the fittest title of Little Rock. ALL experience levels are invited and encouraged to register, so don't hesitate to join us!

Follow us on Facebook for updates!

WOD - 10/7/16

Friday

 

Skill: DUs

Strength:  8 min. EMOM

WOD:   5 Rounds (12 min. cap)

  • 20 Wallballs (Unbroken) (20/14)

  • 20 KB Swings (Russian) (62/44)

Post Workout:  Mobility

Challenge of the Week: Max distance run (throughout the week).

*Post score to whiteboard

Pull-up Program

Day 3:  

  • 4x Best pull-up attempt (If you have strict pull-ups already, go for max strict pull-ups while maintaining a good hollow body.)

  • 3x max active shoulder hang (Aim for longer than last Friday and rest 60-90 seconds between sets. Your body should remain in a hollow position while hanging.)

  • 3x4 Negative Pull-ups

ANNOUNCEMENT: NO OPEN GYM TOMORROW. JOIN US AT THE BATTLE OF THE CLUBS AT CROSSFIT FOXCROFT!

WOD - 10/6/16

Thursday

 

Skill: Double unders

Strength:  Deadlift 70% x5, 75% x4, 80% 2x3

WOD: 4 min. AMRAP

  • 40 DUs

  • 10 Pull-ups

*2 min. Rest

4 min. AMRAP

  • 60 DUs

  • 20 Hollow Rocks

Post Workout: Thoracic mobility + stretch hips and shoulders

Challenge of the Week: Max distance run (throughout the week).

*Post score to whiteboard

ANNOUNCEMENT:  We WILL BE swimming, tomorrow, October 7th.

Battle of the Clubs: Partner Bash

Join us on Saturday, October 8th at CrossFit Foxcroft!

The same sex, two-person teams will compete for the fittest title of Little Rock. ALL experience levels are invited and encouraged to register, so don't hesitate to join us!

Follow us on Facebook for WOD updates!

WOD - 9/18/15

Friday 

Skill: Row

Strength: 500m Row

WOD:   Partner Swim WOD

  • 250m Swim

Post Workout:  3 Rounds

  • Hip mobility
  • 60 sec. Plank

Challenge of the Week: Max burpees in 1 minute.

*Post score to whiteboard

Pull-up Program

Day 3:  

  • 3x Best pull-up attempt (If you have strict pull-ups already, go for max strict pull-ups while maintaining a good hollow body.)
  • 3x max L-hang (Aim for longer than last Friday and rest 60-90 seconds between sets. Your body should remain in a hollow position while hanging.)
  • 3x4 Negative Pull-ups
  • 3x10 Band 90/90

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!

ANNOUNCEMENT: No Open Gym tomorrow. Join us at Battle of the Clubs!

WOD - 9/16/15

Wednesday 

Skill: Strict Press

Strength: Deadlift 75%x4, 80%x3, 85% 2x2

WOD: 12 min. AMRAP

  • 15 V-ups
  • 10 Push-ups
  • 50m Walking Lunge

Post Workout: 3 Rounds

  • 8 GHD hip extension
  • 60 sec. Side Plank

Challenge of the Week: Max burpees in 1 minute.

*Post score to whiteboard

Pull-up Program

Day 2:

  • 3x100m farmer carry (choose a challenging weight to carry, while maintaining good posture)
  • 3x5 chin-ups (Reverse grip-pull, or jump, to get chin over the bar and lower back to full extension.)
  • 3x10 barbell bicep curls (every rep should be controlled but difficult)
  • 3x30-45 sec. L-sit hold

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!

Battle of the Clubs

Razorback Crossfit and CrossFit Foxcroft of the Little Rock Athletic Clubs presents Battle of the Clubs: Partner Bash on Saturday, September 19th at CrossFit Foxcroft!

The same sex, two-person teams will compete for the fittest title of Little Rock. ALL experience levels are invited and encouraged to register, so don't hesitate to join us!

Hangout afterwards for refreshments!

Check-in at 8:00 a.m. and the first WOD begins at 9:00 a.m.

Follow us on Facebook for WOD updates as the event gets closer!

WOD - 9/11/15

Friday 

Skill: DUs

Strength: Tabata of double unders and hollow rocks (8 Rounds: 20 sec. work: 10 sec. rest)

WOD:   Partner Swim WOD

10 Rounds

  • 50m Sprint

*One partner swims while the other rests. Both partners do all of the work.

Post Workout:  3 Rounds

  • Hip mobility
  • 60 sec. Plank

Challenge of the Week: Fastest 100m row.

*Post score to whiteboard

Pull-up Program

Day 3:  

  • 3x Best pull-up attempt (If you have strict pull-ups already, go for max strict pull-ups while maintaining a good hollow body.)
  • 3x max L-hang (Aim for longer than last Friday and rest 60-90 seconds between sets. Your body should remain in a hollow position while hanging.)
  • 3x4 Negative Pull-ups
  • 3x10 Band 90/90

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!

WOD - 8/20/15

Thursday

Skill: Muscle Ups

Strength: Strict Press 65%x3, 75%x2, 85-90%x1, 95%x1, 101%+ (max out)

  • Jerk 65%x3, 75%x2, 85-90%x1, 95%x1, 101%+ (max out)

WOD: For Time

  • 15-10-5 MB Cleans (20/14)
  • 8-6-4 MUs

Post Workout: Thoracic mobility + stretch hips and shoulders

Challenge of the Week: Max L-sit hold.

*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!

Battle of the Clubs

Razorback Crossfit and CrossFit Foxcroft of the Little Rock Athletic Clubs presents Battle of the Clubs: Partner Bash on Saturday, September 19th at CrossFit Foxcroft!

The same sex, two-person teams will compete for the fittest title of Little Rock. ALL experience levels are invited and encouraged to register, so don't hesitate to join us!

Hangout afterwards for refreshments!

Registration is $85 per team and includes a t-shirt for each participant. (Additional tees can be purchased for $22.00 on Eventbrite.) Register online here.

Please email Anna (afrostbriley@gmail.com) with team name and members, shirt sizes, and home gym.

**Registration Deadline to ensure a t-shirt is September 1st.

Check-in at 8:00 a.m. and the first WOD begins at 9:00 a.m.

Follow us on Facebook for WOD updates as the event gets closer!

WOD - 8/12/15

Wednesday

Skill: Rowing

Strength: 5 min. EMOM: 1 Snatch

  • 5 min. EMOM: 1 Clean

*85-85-90-95-95%

WOD: For Time

  • 25 cal. Row
  • 50 Sit-ups
  • 40 Split jumps
  • 800m Run
  • 40 Split jumps
  • 50 Sit-ups
  • 25 cal. Row

Post Workout: 3 Rounds

  • 10 Front Levers
  • 15 Hip Bridges

Challenge of the Week: Max L-hang hold.

*Post score to whiteboard

Pull-up Program

Day 2:

  • 3x100m farmer carry (choose a challenging weight to carry, while maintaining good posture)

  • 3x5 chin-ups (Reverse grip-pull, or jump, to get chin over the bar and lower back to full extension.)

  • 3x10 barbell bicep curls (every rep should be controlled but difficult)

  • 3x30-45 sec. L-sit hold

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!

Battle of the Clubs

Razorback Crossfit and CrossFit Foxcroft of the Little Rock Athletic Clubs presents Battle of the Clubs: Partner Bash on Saturday, September 19th at CrossFit Foxcroft!

The same sex, two-person teams will compete for the fittest title of Little Rock. ALL experience levels are invited and encouraged to register, so don't hesitate to join us!

Hangout afterwards for refreshments!

Registration is $85 per team and includes a t-shirt for each participant. (Additional tees can be purchased for $22.00 on Eventbrite.) Register online here.

Please email Anna (afrostbriley@gmail.com) with team name and members, shirt sizes, and home gym.

**Registration Deadline to ensure a t-shirt is September 1st.

Check-in at 8:00 a.m. and the first WOD begins at 9:00 a.m.

Follow us on Facebook for WOD updates as the event gets closer!

WOD - 4/25/15

Saturday

ANNOUNCEMENT: No Open Gym at 9:00 a.m.

Join us at the Battle of the Clubs on the sand volleyball court at the Little Rock Athletic Club at 10:00 a.m.!

The Ronald McDonald House Charities® of Arkansas (RMHCAR) provides a home away from home that serves and sustains families of children being treated at area hospitals and supports community programs that serve the needs of children. Their programs help lessen the burden families carry and ensure they have the stability and resources to keep their child healthy and happy.

Help us reach our goal of raising $800 for the Ronald McDonald House Charities of Arkansas!!

Plus, who doesn't want to see us (coaches) do a BUNCH of burpee box jumps when we reach our goal?!

Donate at the Battle of the Clubs: Partner Bas event or through this link on the YouTube page. (Please include “Battle of the Clubs” in the “Who should we notify of this gift?” section and send me a message so we can get you a raffle ticket!) Raffle tickets are $10/ticket or 6 tickets for $40.

Raffle prizes include donations from the Little Rock Athletic Club Pro Shop and Physical Therapy, Leiva's Coffee, Barefoot Studio yoga sessions, Junk headbands, Good Food by Ferneau, Zeganz, and much more!

WOD - 4/24/15

Friday

Skill: Overhead Squat

Strength: 10 min. EMOM

  • Min. 1: 2 Clean Pulls
  • Min. 2: 1-2 Cleans

(min. 1-2: 85%, min. 3-6: 90%, min. 7-10: 95%)

WOD:  8 min. EMOM

  • Min. 1: 6 OHS (115/75)
  • Min. 2: 20 Alternating 1-arm KB Swings (53/35)

Post Workout:  Mobility

Challenge of the Week: Fastest 100m row.

*Post score to whiteboard

Pull-up Program

Day 3:  

  • 4x Best pull-up attempt (If you have strict pull-ups already, go for max strict pull-ups while maintaining a good hollow body.)
  • 3x max L-hang (Aim for longer than last Friday and rest 60-90 seconds between sets. Your body should remain in a hollow position while hanging.)
  • 3x5 Negative Pull-ups

 

The Ronald McDonald House Charities® of Arkansas (RMHCAR) provides a home away from home that serves and sustains families of children being treated at area hospitals and supports community programs that serve the needs of children. Their programs help lessen the burden families carry and ensure they have the stability and resources to keep their child healthy and happy.

Help us reach our goal of raising $800 for the Ronald McDonald House Charities of Arkansas!!

Plus, who doesn't want to see us (coaches) do a BUNCH of burpee box jumps when we reach our goal?!

Donate at the Battle of the Clubs: Partner Bas event or through this link on the YouTube page. (Please include “Battle of the Clubs” in the “Who should we notify of this gift?” section and send me a message so we can get you a raffle ticket!) Raffle tickets are $10/ticket or 6 tickets for $40.

Raffle prizes include donations from the Little Rock Athletic Club Pro Shop and Physical Therapy, Leiva's Coffee, Barefoot Studio yoga sessions, Junk headbands, Good Food by Ferneau, Zeganz, and much more!

Battle of the Clubs: Partner Bash

Razorback CrossfitCrossFit Foxcroft, and DAC CrossFit of the Little Rock Athletic Clubs presents Battle of the Clubs: Partner Bash on April 25th at 10:00 a.m. at Razorback CrossFit!

The two-person teams, made up of 1 male and 1 female, will compete 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! Follow us on Facebook for WOD updates as the event gets closer!

 

WOD - 4/23/15

Thursday

Skill: Pull-ups

Strength: Bench Press 85% 2x3, 90% x2, 95% x1

WOD: Partners 20 min. AMRAP

  • 400m Run
  • 5 Pull-ups
  • 10 Push-ups
  • 15 Squats

*Only one partner runs at a time while the other person works through the pull-ups, push-ups, and squats.

Post Workout: Thoracic mobility + stretch hips and shoulders

Challenge of the Week: Fastest 100m row.

*Post score to whiteboard

 

The Ronald McDonald House Charities® of Arkansas (RMHCAR) provides a home away from home that serves and sustains families of children being treated at area hospitals and supports community programs that serve the needs of children. Their programs help lessen the burden families carry and ensure they have the stability and resources to keep their child healthy and happy.

Help us reach our goal of raising $800 for the Ronald McDonald House Charities of Arkansas!!

Plus, who doesn't want to see us (coaches) do a BUNCH of burpee box jumps when we reach our goal?!

Donate at the Battle of the Clubs: Partner Bas event or through this link on the YouTube page. (Please include “Battle of the Clubs” in the “Who should we notify of this gift?” section and send me a message so we can get you a raffle ticket!) Raffle tickets are $10/ticket or 6 tickets for $40.

Raffle prizes include donations from the Little Rock Athletic Club Pro Shop and Physical Therapy, Leiva's Coffee, Barefoot Studio yoga sessions, Junk headbands, Good Food by Ferneau, Zeganz, and much more!

Battle of the Clubs: Partner Bash

Razorback CrossfitCrossFit Foxcroft, and DAC CrossFit of the Little Rock Athletic Clubs presents Battle of the Clubs: Partner Bash on April 25th at 10:00 a.m. at Razorback CrossFit!

The two-person teams, made up of 1 male and 1 female, will compete 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! Follow us on Facebook for WOD updates as the event gets closer!

WOD - 4/22/15

Wednesday

Skill: Clean & Jerk

Strength: Back Squat 65% x5, 75% x3, 85% x1, 70% 3x4

WOD: 10 min. AMRAP

  • 4 Clean & Jerks (135/95)
  • 6 T2B
  • 8 Burpees

Post Workout: 3 Rounds

  • 30-60 sec. Hollow Rocks
  • 8 GHD Hip extension

Challenge of the Week: Fastest 100m row.

*Post score to whiteboard

Pull-up Program

Day 2:

  • 3x50-100m farmer carry (choose a challenging weight to carry, while maintaining posture)
  • 3x5 negative chin-ups (Reverse grip-pull, or jump, to get chin over the bar and lower back to full extension, counting to 4 seconds.)
  • 3x12 barbell bicep curls (every rep should be controlled but difficult)
  • 3x10 band single arm rows

The Ronald McDonald House Charities® of Arkansas (RMHCAR) provides a home away from home that serves and sustains families of children being treated at area hospitals and supports community programs that serve the needs of children. Their programs help lessen the burden families carry and ensure they have the stability and resources to keep their child healthy and happy.

Help us reach our goal of raising $800 for the Ronald McDonald House Charities of Arkansas!! Plus, who doesn't want to see us (coaches) do a BUNCH of burpee box jumps when we reach our goal?!

Donate at the Battle of the Clubs: Partner Bas event or through this link on the YouTube page. (Please include “Battle of the Clubs” in the “Who should we notify of this gift?” section and send me a message so we can get you a raffle ticket!) Raffle tickets are $10/ticket or 6 tickets for $40.

Raffle prizes include donations from the Little Rock Athletic Club Pro Shop and Physical Therapy, Leiva's Coffee, Barefoot Studio yoga sessions, Junk headbands, Good Food by Ferneau, Zeganz, and much more!

Battle of the Clubs: Partner Bash

Razorback CrossfitCrossFit Foxcroft, and DAC CrossFit of the Little Rock Athletic Clubs presents Battle of the Clubs: Partner Bash on April 25th at 10:00 a.m. at Razorback CrossFit!

The two-person teams, made up of 1 male and 1 female, will compete 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! Follow us on Facebook for WOD updates as the event gets closer!

WOD - 4/20/15

Monday

Skill: Front Squat

Strength: Front Squat - 40% x5, 50% x5, 60% x5 (“Add” 10 lbs. to your last 1RM and base % off of 90% of “new” 1RM)

WOD: 10 min. EMOM

  • 100m Sprint

*Score: fastest and slowest times

Post Workout:  3 Rounds

Challenge of the Week: Fastest 100m row.

*Post score to whiteboard

Pull-up Program

Pull-ups are a very functional movement that everyone can improve on when training them consistently.  This program is to help you get your first strict pull-up and if you already have strict pull-ups, this will help you get more! The exercises in the program will take an extra 10-20 minutes a 3 times a week, and will be done on your own time.  Building up strength for pull-ups takes commitment and consistency; if you put in the work, you will benefit.  Please let us know if you have any questions!

Day 1:  

  • 2x12 scapular pull-ups
  • 4x4 strict pull-up attempts
  • 3x10 band pull-aparts
  • 3x5 bat wing holds (hold at top for 5 seconds)

Battle of the Clubs: Partner Bash

Razorback CrossfitCrossFit Foxcroft, and DAC CrossFit of the Little Rock Athletic Clubs presents Battle of the Clubs: Partner Bash on April 25th at 10:00 a.m. at Razorback CrossFit!

The two-person teams, made up of 1 male and 1 female, will compete 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! Follow us on Facebook for WOD updates as the event gets closer!

 

The Ronald McDonald House Charities® of Arkansas (RMHCAR) provides a home away from home that serves and sustains families of children being treated at area hospitals and supports community programs that serve the needs of children. Their programs help lessen the burden families carry and ensure they have the stability and resources to keep their child healthy and happy.

Help us reach our goal of raising $800 for the Ronald McDonald House Charities of Arkansas!! Plus, who doesn't want to see us (coaches) do a BUNCH of burpee box jumps when we reach our goal?!

Donate at the Battle of the Clubs: Partner Bas event or through the link on the YouTube page. (Please include “Battle of the Clubs” in the “Who should we notify of this gift?” section and send me a message so we can get you a raffle ticket!) Raffle tickets are $10/ticket or 6 tickets for $40.

Raffle prizes include donations from the Little Rock Athletic Club Pro Shop and Physical Therapy, Leiva's Coffee, Barefoot Studio yoga sessions, Junk headbands, Good Food by Ferneau, Zeganz, and much more!

WOD - 4/18/15

Saturday

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!

The Ronald McDonald House Charities® of Arkansas (RMHCAR) provides a home away from home that serves and sustains families of children being treated at area hospitals and supports community programs that serve the needs of children. Their programs help lessen the burden families carry and ensure they have the stability and resources to keep their child healthy and happy.

Help us reach our goal of raising $800 for the Ronald McDonald House Charities of Arkansas!!

Plus, who doesn't want to see us (coaches) do a BUNCH of burpee box jumps when we reach our goal?!

Donate at the Battle of the Clubs: Partner Bas event or through this link on the YouTube page. (Please include “Battle of the Clubs” in the “Who should we notify of this gift?” section and send me a message so we can get you a raffle ticket!) Raffle tickets are $10/ticket or 6 tickets for $40.

Raffle prizes include donations from the Little Rock Athletic Club Pro Shop and Physical Therapy, Leiva's Coffee, Barefoot Studio yoga sessions, Junk headbands, Good Food by Ferneau, Zeganz, and much more!

Battle of the Clubs: Partner Bash

Razorback CrossfitCrossFit Foxcroft, and DAC CrossFit of the Little Rock Athletic Clubs presents Battle of the Clubs: Partner Bash on April 25th at 10:00 a.m. at Razorback CrossFit!

The two-person teams, made up of 1 male and 1 female, will compete 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! Follow us on Facebook for WOD updates as the event gets closer!

Register online here.

Please email Anna with shirt sizes, team name, and team members.

WOD - 4/16/15

Thursday

Skill: Thrusters

Strength: Deadlift 80% x4, 85% 2x3, 90% x2

WOD: For Time

  • 15-12-9 Thrusters (115/75)
  • 9-12-15 Burpees over the bar

Post Workout: Thoracic mobility + stretch hips and shoulders

Challenge of the Week: Max sit-ups in 1 minute.

*Post score to whiteboard

The Ronald McDonald House Charities® of Arkansas (RMHCAR) provides a home away from home that serves and sustains families of children being treated at area hospitals and supports community programs that serve the needs of children. Their programs help lessen the burden families carry and ensure they have the stability and resources to keep their child healthy and happy.

Help us reach our goal of raising $800 for the Ronald McDonald House Charities of Arkansas!!

Plus, who doesn't want to see us (coaches) do a BUNCH of burpee box jumps when we reach our goal?!

Donate at the Battle of the Clubs: Partner Bas event or through this link on the YouTube page. (Please include “Battle of the Clubs” in the “Who should we notify of this gift?” section and send me a message so we can get you a raffle ticket!) Raffle tickets are $10/ticket or 6 tickets for $40.

Raffle prizes include donations from the Little Rock Athletic Club Pro Shop and Physical Therapy, Leiva's Coffee, Barefoot Studio yoga sessions, Junk headbands, Good Food by Ferneau, Zeganz, and much more!

Battle of the Clubs: Partner Bash

Razorback CrossfitCrossFit Foxcroft, and DAC CrossFit of the Little Rock Athletic Clubs presents Battle of the Clubs: Partner Bash on April 25th at 10:00 a.m. at Razorback CrossFit!

The two-person teams, made up of 1 male and 1 female, will compete 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! Follow us on Facebook for WOD updates as the event gets closer!

Register online here.

Please email Anna with shirt sizes, team name, and team members.

WOD - 4/15/15

Wednesday

Skill: Snatch

Strength: Sots Press 4x1

  • Snatch 80% x4, 85% x3, 90% x2, 95% x1

WOD: 12 min. AMRAP

  • 2 Snatch (95/65)
  • 4 Pull-ups
  • 6 Lunges (bar in back rack) (95/65)
  • 100m Run

Post Workout: 3 Rounds

  • 30-60 sec. Hollow Rocks
  • 8 GHD Hip extension

Challenge of the Week: Max sit-ups in 1 minute.

*Post score to whiteboard

Pull-up Program

Day 2:

  • 3x50-100m farmer carry (choose a challenging weight to carry, while maintaining posture)
  • 3x6 negative chin-ups (Reverse grip-pull, or jump, to get chin over the bar and lower back to full extension, counting to 4 seconds.)
  • 3x12 barbell bicep curls (every rep should be controlled but difficult)
  • 3x10 band pull-aparts

The Ronald McDonald House Charities® of Arkansas (RMHCAR) provides a home away from home that serves and sustains families of children being treated at area hospitals and supports community programs that serve the needs of children. Their programs help lessen the burden families carry and ensure they have the stability and resources to keep their child healthy and happy.

Help us reach our goal of raising $800 for the Ronald McDonald House Charities of Arkansas!! Plus, who doesn't want to see us (coaches) do a BUNCH of burpee box jumps when we reach our goal?!

Donate at the Battle of the Clubs: Partner Bas event or through this link on the YouTube page. (Please include “Battle of the Clubs” in the “Who should we notify of this gift?” section and send me a message so we can get you a raffle ticket!) Raffle tickets are $10/ticket or 6 tickets for $40.

Raffle prizes include donations from the Little Rock Athletic Club Pro Shop and Physical Therapy, Leiva's Coffee, Barefoot Studio yoga sessions, Junk headbands, Good Food by Ferneau, Zeganz, and much more!

Battle of the Clubs: Partner Bash

Razorback CrossfitCrossFit Foxcroft, and DAC CrossFit of the Little Rock Athletic Clubs presents Battle of the Clubs: Partner Bash on April 25th at 10:00 a.m. at Razorback CrossFit!

The two-person teams, made up of 1 male and 1 female, will compete 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! Follow us on Facebook for WOD updates as the event gets closer!

Register online here.

Please email Anna with shirt sizes, team name, and team members.

WOD - 4/11/15

Saturday

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!

Battle of the Clubs: Partner Bash

Razorback CrossfitCrossFit Foxcroft, and DAC CrossFit of the Little Rock Athletic Clubs presents Battle of the Clubs: Partner Bash on April 25th at 10:00 a.m. at Razorback CrossFit!

The two-person teams, made up of 1 male and 1 female, will compete 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! Follow us on Facebook for WOD updates as the event gets closer!

Register online here.

Please email Anna with shirt sizes, team name, and team members.

WOD - 4/9/15

Thursday

Skill: Thruster

Strength: Bench Press 4x3 85%

WOD: Partner WOD For Time

25-20-15-10

  • Thrusters (95/65)
  • Box Jump-over (24/20)

Then: 2 Rounds Cindy

Then: 25-20-15-10

  • Power Cleans
  • Burpees

*Cindy: 5 Pull-ups, 10 Push-ups, 15 Squats

Post Workout: Thoracic mobility + stretch hips and shoulders

Challenge of the Week: Max pull-ups in 1 minute.

*Post score to whiteboard

Battle of the Clubs: Partner Bash

Razorback CrossfitCrossFit Foxcroft, and DAC CrossFit of the Little Rock Athletic Clubs presents Battle of the Clubs: Partner Bash on April 25th at 10:00 a.m. at Razorback CrossFit!

The two-person teams, made up of 1 male and 1 female, will compete 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! Follow us on Facebook for WOD updates as the event gets closer!

Register online here.

Please email Anna with shirt sizes, team name, and team members.

 

WOD - 4/7/15

Tuesday

Skill: Knees-to-elbow 

Strength:  Strict Press 85% x4, 90% x2, 95% x1+

  • Ring Dips/Ring Support 3x4 (maintain a hollow body and if you don’t have a ring dip down, work on a ring support hold for max time)

WOD:  15 min. AMRAP

Buy-in: 10 Burpee (only complete once)

  • 5 Back Squats (135/95)
  • 10 K2E

Post Workout:  3 Rounds

  • 6-8 Bent Rows
  • 10 MB Hamstring Curls

Challenge of the Week: Max pull-ups in 1 minute.

*Post score to whiteboard

Battle of the Clubs: Partner Bash

Razorback CrossfitCrossFit Foxcroft, and DAC CrossFit of the Little Rock Athletic Clubs presents Battle of the Clubs: Partner Bash on April 25th at 10:00 a.m. at Razorback CrossFit!

The two-person teams, made up of 1 male and 1 female, will compete 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! Follow us on Facebook for WOD updates as the event gets closer!

Register online here.

Please email Anna with shirt sizes, team name, and team members.

WOD - 4/4/15

Saturday

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!

Battle of the Clubs: Partner Bash

Razorback CrossfitCrossFit Foxcroft, and DAC CrossFit of the Little Rock Athletic Clubs presents Battle of the Clubs: Partner Bash on April 25th at 10:00 a.m. at Razorback CrossFit!

The two-person teams, made up of 1 male and 1 female, will compete 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! Follow us on Facebook for WOD updates as the event gets closer!

Register online here. Please email Anna with shirt sizes, team name, and team members.

The Ronald McDonald House Charities® of Arkansas (RMHCAR) provides a home away from home that serves and sustains families of children being treated at area hospitals and supports community programs that serve the needs of children. Their programs help lessen the burden families carry and ensure they have the stability and resources to keep their child healthy and happy.

Help us reach our goal of raising $800 for the Ronald McDonald House Charities of Arkansas!! 
Plus, who doesn't want to see us (coaches) do a BUNCH of burpee box jumps when we reach our goal?!
Donate at the Battle of the Clubs: Partner Bash event or through the link on the YouTube page. (Please include “Battle of the Clubs” in the “Who should we notify of this gift?” section and send me a message so we can get you a raffle ticket!) Raffle tickets are $10/ticket or 6 tickets for $40. 
Raffle prizes include donations from the Little Rock Athletic Club Pro Shop and Physical Therapy, Leiva's CoffeeBarefoot Studio yoga sessions, Junk headbands, Good Food by FerneauZeganzAccelerate RX, and much more!