Archive for June 8, 2012

Saturday 20120609 Open Workout

Posted: June 8, 2012 by totactfit01 in Uncategorized

We will have one Open Workout at 0900 Saturday!


“What the hell is this?!”


10 Sledge Strikes
20 Slam Balls (25/15)
30 Toe To Bar
40 Calorie Row
50 Goblet Squats (53/35)
40 Barbell Rollouts – on knees with barbell in front roll the barbell out to full extension and then back – 1 rep.
30 Pullups
20 Tuck Jumps – jump high, bring your knees to your chest
10 Muscle Ups – 3 dips/3 pull ups = 1 MU or scale MU with band from floor

Goblet squat demo.  Video courtesy of NorthState CrossFit

Barbell Rollouts demo.  Video courtesy of CrossFit Little Rock


Shot of our most recent On-Ramp grads.  Welcome to the family guys and gals!

DON’T FORGET!  We have changed our afternoon schedule through the week.  On Monday, Wednesday, and Thursday, instead of a 1700 and 1800 class, we will now have a 1730 class on those days.