February 17, 2014 Monday


Some of you are aware that The CrossFit Open is starting 6 weeks from now, and CrossFit Little Rock is excited to participate!  I am PERSONALLY inviting you to join us in lots of CrossFit Open fun!!! To register, click the following link:


Here is what is going to happen within our box.  Starting Monday, there will be a sign up sheet to participate in CrossFit Little Rock's in-house open team competition.  The teams will be assigned randomly, and then each team will be allowed to draft a coach to participate on their team.   We will complete the WOD for the week and keep track of the scores.  At the end of the 5 week open competition there will be one team that wins.  WHAT DO YOU WIN?  There will be a gift pack full of CrossFit gear.  If you sign up for the CrossFit Open using the link above you are allowed to participate for free.  If you do not want to sign up for the CrossFit Open, but you still want to participate in our box open the cost will be $10.  All WODs will be scalable, the points you contribute to your teams will be lower than an Rx score though. 



Front Squats

3-3-3-3-3 @ 85% 1RM


It's my birthday and I'll squat if I want to :) 


31 Burpees 

31 Snatches (75/55)

31 Pull-ups

31 Push-ups

31 Box Jumps

31 American KBS