January 15, 2014 Wednesday

January Membership Special:  Purchase 6 months in full at $750 and receive a month free.  Available to former, current, and new members. Take advantage of this deal at the box or online! 

https://squareup.com/market/central-arkansas-strength-and-conditioning/january-special

Double Under Clinic: Spots are filling up fast! Don't forget to sign up for our Double Under Clinic presented by RX Jump Ropes!

https://rxdoubleunderclinics.webconnex.com/cflittlerock


We're doing it again folks! 
White Board Nutrition's seminar was so successful last time we hosted it they asked us to host another. This is perfect timing, as we all know we haven't been that diligent on keeping our nutrition in check this holiday season. Get ready for a nutrition presentation that you've never seen before. 

This isn't your run of the meal eat this not that nutrition seminar. This will show you how to PROPERLY fuel yourself. Whether your goal is to run a marathon, get better at CrossFit, or weight management White Board Nutrition will show you how to do it. 

There is absolutely NO cost to attend and Eatology Paleo Meals will be providing sample meals for lunch 

https://www.facebook.com/events/1390804451169826/

olympic-lifts-snatch-1024x453.jpg

Skill/Strength:

Barbell Jumps

5-5-5-5-5 @ moderate weight

Snatch Balance

3-3-3-3-3 @ 80% 1RM Snatch

WOD:

12 Minute EMOM

Snatch Deadlift - > Hang Snatch -> Full Snatch




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