October 16, 2015


ANNOUNCEMENT:  We are hosting Sam Dancer for a seminar called tSaminar November 14th. A native of Quincy, Illinois, Sam Dancer grew up on the football field where his natural strength was not something easily overlooked. 

After competing in CrossFit for the first time in 2013, Dancer secured an astonishing finish of 12th at the 2013 North Central Regionals, before he and wife Jennie Nobis-Dancer relocated to CrossFit Conjugate in Cincinnati, Ohio. There, the couple became part of a team that won the Central East Regional in 2014, advanced to the CrossFit Games in Carson, and came out with a second place finish overall in their rookie venture.

Now living back in their hometown, Sam and Jennie run CrossFit Q Town ("The fittest gym in Quincy, Illinois"), and advocate for campaign they are quickly spreading across the CrossFit Community, Pro-Love. 

After being bullied through high school, Sam knew he could turn his own hardship into a platform that could help others. "There's nothing socially acceptable about a man painting his nails, especially here in Quincy, Illinois... I started to figure out what love was, and that it was this cure all for everything, and I wanted to share that. And this ended up being the perfect platform for that.".

If you want to sign up to attend the Saminar and receive coaching from Sam click here: http://crossfitlittlerock.com/pro-shop/sam-dancer-saminar-november-14-2015-9am-2pm


Coach's Warm Up with Barbell


Jerk 6 x 3 @ 70% (reset on each rep)



Run 800m together
then with a partner one person completes a round at a time:

20 Minute AMRAP
5 KBS 53/35
10 TTB
15 Air Squats


4 x 40 Double Unders


4 x 10 Strict Pull-ups