January 3, 2014 Friday

ANNOUNCEMENTS:

Foundations:

Our next foundations course starts January 6, 2014.  Tell ANY friend that is interested in trying out CrossFit.  The class is at 7PM every Monday, Wednesday, and Thursday for 3 weeks.  The cost is only $40 for the course.  If they cannot make that work for their schedule, we can do one-on-one foundations.  One-on-one foundations includes 5 private training sessions and a month membership for ONLY $125.

Double Under Clinic Presented by Rx Jump Ropes:

Sign up today for our double under clinic on January 18th from 9AM - Noon.  If you are not stringing together at least 25 double unders, you need to sign up for our clinic ASAP.  Rx Jump Ropes is the leader in CrossFit at teaching double unders and creating jump ropes that are custom fitted for each individual. 

https://rxdoubleunderclinics.webconnex.com/cflittlerock

Nutrition Seminar:

Whiteboard Nutrition is coming January 18th to put on their AWESOME nutrition program from 12:30-3:00PM. They will thoroughly explain why a Paleo/Zone diet is optimal for weight management and/or CrossFit competing. Food will be provided and it is totally FREE!!!! 

https://www.facebook.com/events/201212823396726/?ref_dashboard_filter=upcoming

CrossFit Little Rock's 3rd Birthday Celebration:

We're turning 3 and we want you to help us celebrate! We are doing a themed party and WOD!!! What's the theme you ask. SUPERHEROES!!!! Dress up as your favorite superhero or create your own superhero costume.

https://www.facebook.com/events/226843854153822/?ref_dashboard_filter=upcoming

 

Skill/Strength:

Push Press

5-5-5-5 @ Moderately Heavy Weight 

Partner WOD:

100 Sit-ups

60 Sec Plank Hold

100 Air Squats

60 Sec Plank Hold

100 American KBS

60 Sec Plank Hold

100 Double Unders (3x for Singles)

60 Sec Plank Hold

 

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