WOD - 12/29/14

Monday

Skill:  Squat Therapy

Strength:  Back Squat 50, 60, 70% x 8-8-8+

WOD:  18 EMOM

  • 100m Run (Odd)
  • 10 Burpees (Even)

Post Workout:  3 Rounds

  • 10 Roll-outs
  • 8 BB bent row

Challenge of the Week:  Sign up for the Nutrition Challenge!

*Post score to whiteboard

Nutrition Challenge

Are you ready to take charge of your health and accomplish goals?!  Nutrition is the foundation of our health and well-being, and it fuels our everyday performances.  With our next Nutrition Challenge just around the corner (it starts January 12th), it is time for you to take on the challenge to kickstart the new year.   Be rewarded by great prizes, but most importantly, you will look and feel amazing, improve your training performance, decrease your body fat composition, and improve your energy levels!  
For more information, check out the flyer
To register, and if you have any questions, please contact us.

Without challenge, there is no change.
Live Better - Feel Better - Perform Better

ANNOUNCEMENT:  Updated class schedule, beginning Monday, January 5th.

Monday/Wednesday: 

5:30 a.m.

8:30 a.m.

1:00 p.m.

4:30 p.m.

5:30 p.m.

6:30 p.m.

Tuesday/Thursday:

5:30 a.m.

4:30 p.m.

5:30 p.m.

6:30 p.m.

Friday

5:30 a.m.

8:30 a.m.

1:00 p.m.

5:30 p.m.

Saturday:  9:00 a.m. Free Open Gym

Give It or Keep It

During December, the Little Rock Athletic Club is doubling our normal $100 referral bonus. If one of your friends or family members joins the club between now and the end of the year, we'll give you $200 worth of credit! You can keep it all and apply it to your club account, give it all to your friend to help with the joining fee or split it (anyway your heart desires) between the two of you.  

Be sure and ask for the same bonus if you're buying a membership for a special someone this holiday season. If you have questions, our Membership Office will be happy to answer them.