February 19, 2016

Friday

ANNOUNCEMENT:

We are hosting Festivus Games!  What is it?  It is the ONLY competition designed for Beginners and Intermediate athletes.  We encourage everyone at CrossFit Little Rock to sign up for a day full of workouts.  This is a great opportunity to put your fitness to the test and a great reason to train more.

For more information and to sign up click here: https://festivusgames.com/register/600/


We will be CLOSED for the next TWO Saturdays due to our USA Weightlifting Meet this weekend (2/20) and our USA Weightlifting Certification next weekend (2/27)

Do you have a friend that wants to try CrossFit?  Bring your friend in and they will enjoy the rest of February with you.  All you have to do is bring them in and we will take care of the rest. 

If they join, you get $20 off each month for the life of your membership!!! 


WARM-UP:

Coaches Warm Up

SKILL/STRENGTH:

Bench Press: 5 x 5 @ 70%

METCON: 

This week we will be re-testing all of last year's Open WODs

Open 15.5 PARTNER VERSION

27-24-21-18-15-12-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.

One Partner works at a time to tackle the WOD

EXTRA CREDIT:

Shoulder Strengthening Complex

or

4 x 10 V-ups

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