January 16, 2014 Thursday

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/

Burpees.jpeg

Skill/Strength:

Rack Jerks

3-3-3-3-3 @ 70% 1RM

WOD:

4 RFT 

15 Burpees

15 Knees to Elbow

15 Wall Balls 

15 Sit-ups

 

 

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