December 18, 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

Thursday

Skill/Strength:

5x10 Bent Row (light weight)

5x10 bench press (use one weight for all reps) light weight

METCON:

3 min max effort kb swing (35/25)

3 min max effort back rack lunge (75/55)

3 min max effort burpee

3 min max effort double under

CFLR PROGRAMMING

Thursday

Skill/Strength:

5x10 Bent Row 

5x10 bench press (use one weight for all reps) 60% is the goal weight 

METCON:

3 min max effort kb swing (70/53)

3 min max effort back rack lunge (115/95)

3 min max effort burpee

3 min max effort double unders

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