December 17, 2014

 

ANNOUNCEMENT: PRE-ORDER YOUR AMERICAN APPAREL CFLR ATHLETE HOODIE ($50) AND RECEIVE IT BEFORE NEW YEARS. SIZING IS UNISEX.

http://crossfitlittlerock.com/pro-shop/cflr-athlete-hoodie-pre-order

CHRISTMAS HOLIDAY HOURS:

Christmas Eve - Classes 5:30AM, 8AM, Noon. Open Gym 630AM -1PM

Christmas - CLOSED

December 26th - Classes Noon, 4PM, 5PM, 6PM, 7PM

Wednesday

CROSSFIT LITE

Wednesday 

Strength/skill:

5 min double under practice

5x5 Ring Rows (no kipping, use bands or rings if necessary)

15 min snatch work (Used just the barbell)

METCON:

‘KAREN’

150 Wall Balls (14/10) 

CFLR PROGRAMMING

Wednesday 

Strength/skill:

5 min double under practice

5x5 strict pull-up(no kipping, use bands or rings if necessary)

15 min snatch work (work to moderate weight and stay there for practice/no touch 

and go reps)

METCON:

‘KAREN’

150 Wall Balls

 

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