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--FREE YOGA! - Mon @ 7:30pm & Wed @ 12:30pm *$10 Drop In for non-members

--New 6:30pm Class Time (Mon, Tues & Wed only)

--FREE WEEK! - Call now to schedule: 501-749-FIT1

--Refer a friend to sign up for 6 months and receive 1 month FREE!

At Sherwood CrossFit we believe there's nothing more powerful on earth than family--it's the most influential force in human existence. From cradle-to-grave our family crafts who we are and nothing compares to the strength of being tightly wrapped in the protective fiber of family. They are there to celebrate our achievements and to carry us through life's hardest trials. This should come as no surprise since God created the family and we believe at SWCF the family is of utmost importance to Him. It is the key to our health and our success as a society and our future. We believe it is worth extra efforts in 2014 to nurture, encourage and support it. Furthermore, we are blessed to have so many of our athletes consider SWCF part of their "family". Why not celebrate the family God has given you today? -- Leslie and Jon Steckbeck

New Foundations Class: This class is offered to all athletes free of charge!  Contact us now to sign up for your classes or for more information!

FREE INTRO CLASS SATURDAYS @ 8AM-  There's no better time than NOW!




 

Sherwood CrossFit

 2014 - "V", "Spartan", "Boots"

I joined Sherwood CrossFit in January 2013. I actually never considered doing CrossFit until I had a running injury.  I was training for the Little Rock Half Marathon
when I pulled the Sartorius muscle (aka runners muscle) in my righ
t thigh. I was one year postpartum at that time with my third son and was motivated and anxious to get back into shape. My only form of exercise and fitness had always been running. So, when I got injured, the orthopedic surgeon told me to stop running in order to heal.  I thought "how am I going to get back in shape?" My husband suggested I give Sherwood CrossFit a try.  I had been curious about that so seemingly successful building on Highway 107 “the box”, so I decided to try it...and I loved it! I have not looked back since. I've never been so committed and so motivated to anything fitness related. Even with running, I would get burned out and tired of it. I’ve never had those feelings with Sherwood CrossFit.

 

I attend the 5:15 a.m. class and have made some great friends that otherwise would have been very unlikely to meet.  They are such an encouragement and inspiration in my life.  CrossFit is not cheap and it’s not easy.  It takes commitment from me, both financially and physically. However, I look at it as an investment…invest time and money now, and be paid dividends in my overall health both NOW and for years to come. And the friendships, confidence, motivation and fun I experience is priceless!   


January 2014 - "Kim" 
When I joined Sherwood CrossFit in July of 2013, I was a runner and was convinced that nothing would replace my love for running.  I knew, however, that I was never going to get faster if I didn't do something to cross train.  I was so nervous about the CrossFit WODs because I had never done anything like them, but the coaches and other members made me feel so welcome and comfortable. In the past 6 months, I have fallen in love withCrossFit and set personal records in a 5k and half marathon. Also, with the guidance and support of the awesome Sherwood CrossFit staff, I have competed in my first competition and completed a full marathon. I would have never had the confidence, strength or drive to reach these goals had it not been for my Sherwood CrossFit family!!



October 2013 - Goodbye comments from "Mitch"
"Thanks soo much to the folks at Sherwood CrossFit. I am honored to see a workout with my name on it...not sure anyone will ever want to do it again. I will certainly miss working out in the great environment that Jon Steckbeck and Leslie Steckbeck have created there. They really are great people! Thanks to Shelby McElvain and Nikki Friga Langford, you guys are great coaches and all of you are helping everyday people live better more rewarding lives. 

If you're in Little Rock, stop by and do a workout at Sherwood CrossFit; you may decide to stay a while; I did!



September 2013 Athlete Profile - "Cassie"
My husband deployed in March of 2013 and I wanted to get back into shape while he was gone.  One of my friends is a para-rescuman and 
told me about CrossFit.  I honestly tried to give him every excuse in the book, because I truly did not think I could do CrossFit (without even trying it).  However, he convinced me that I could transform myself while my husband was gone.  So, the next day I went and signed up at Sherwood CrossFit.  I have been going since May 2013 and I couldn't be happier with my results. Sherwood CrossFit has truly changed my life. 
 
This picture is from May 2013 and the one on the right is from August 2013.






July 2013 Coaches Bio - "Coach Nikki" 
Why Crossfit?
For me, I started CrossFit because I needed to get inspired with my workouts again.  I had just had our second son, was soft and squishy, and was totally unmotivated to get back in the gym and hit the treadmill/elliptical/random free weights scheme.  My husband had just completed his CrossFit certification course and was really excited about the workouts.  I was originally very nervous about the lifts, being a woman who had never really deadlifted or snatched.  I had always been an athlete, a competitor, so I knew I could be good at it if I just committed.  So I did, and I've been addicted ever since!  The real selling point for me was not having to wander around aimlessly in a gym, trying to figure out what lifts to do, was I doing them correctly, did I have the right amount of weight, the correct number of reps, etc.  I get to the gym now and bam!--there's the WOD, go do it!  
 
What would I tell someone who is considering Crossfit?
I think the main questions people ask themselves when considering CrossFit are, "Is it for me?  Can I do it?"  Yes and yes!  If you commit to the work and check your ego or self-doubt at the door, then you will succeed.  Every single lift and movement can be scaled for each athlete's individual ability.  In my opinion, the only people who shouldn't CrossFit are those with injury/not cleared by a physician to workout and those who won't really try.  If you already have in your mind that you can't do it, then you set yourself up for failure.     
 
Favorite Workout
I love Fran!  The intensity of it kicks my butt every time and the challenge to beat my best time is really fun!  As an old gymnast, HSPUs, T2B, and OHS are my strong suite.  But don't make me run!  I'm sluggo on the track!
 
What motivates me? 
Staying healthy for a lifetime!  Though I'm competitive by nature, I really want to use CrossFit as something that keeps me healthy as our boys grow.  I want to not only be around to witness their lives, but actively participate in them.  AND, I want to WOD with my sons some day!  They love Sherwood CrossFit!
 

June 2013 Athlete Profile - Luis "Lu" G.

I was diagnosed with nonalcoholic cirrhosis of the liver a few years ago. My doctors told me that if I wanted to get a liver transplant I  had to lose weight. I tried changing my diet, walking and exercising by myself.  I could not lose more then 20 lbs.  After months of frustration Scottie P invited me to CrossFit. After watching the 2012 games on ESPN,  I told him I couldn't do that stuff. He ensured me that they would modify all the work outs to fit me. That was Dec 19, 2012.  As of June 2013 I have lost a total of 60lbs. What I considered my skinny jeans I've been holding on to for years are now big on me.  In this picture I'm wearing my 1st XL shirt I've bought in almost 9 years. It has taken a change in my diet and the great coaches of Sherwood CrossFit. Thank you Nikki, Shelby and Leslie for believing in me and pushing me everyday.  Thanks to CrossFit I'm at a weight my doctors are happy with, but now I'm not.  I plan to get this transplant, and start a new lease on life with my beautiful wife and two great kids.








May 2013 Athlete Profile - "Chris R."

I came to Sherwood Crossfit in February 2012 after receiving the membership as a gift. I have been in the military for 15 years and have tried to make fitness a priority in my life and my family's lives. And, I thought I was relatively fit until I went through the first week of programming on 15 February 2012, including the infamous "Intro WOD."  That week truly opened by eyes to how lacking in total fitness I was.


What is unique to Crossfit programming that I had not realized before was use of functional movements in varying intensities, and the incredible efficiency that the WODS  offer.   Each day, whether it's a laborious "chipper" or AMRAP WOD, a benchmark or HERO WOD, or one of our coach's "creations," I come excited to attack the workouts and enjoy the competition and camaraderie of those "battling it out " with me.  Crossfit has become an amazing outlet to give balance in the face of my life's personal and professional challenges.


What has made SWCF a special place is the people.  From the first days, the coaches have been unbelievably patient and positive with me, encouraging me to work harder on that which are my strengths, but motivating to overcome my weaknesses (see double unders and muscle up, ha ha). The other athletes have equally motivated me with the positive words and their own efforts.  I cannot thank the coaching staff enough, both past and present, for helping me achieve my personal goals, I thank you and am humbled by the effort and compassion you offer to each of us in our endeavors to be better athletes.





 
April 2013 Athlete Profile - "Stephen"
I first heard about CrossFit back in college. A few of my friends were doing it but I shied away because a lot of the moves looked too complicated and I didn’t want to hurt myself (and to be completely honest I thought the workouts looked miserable). I have always lived an active lifestyle but have never been able to find any enjoyment in routinely hitting the gym. After relocating to Arkansas in the fall and driving by Sherwood CrossFit for about three months I finally decided to give it a try. Without a doubt it has been the best decision I’ve made. For the first time in my life I’m starting to see the results I’ve always desired but didn’t know how to attain. I owe a huge “Thank you!” to the fantastic team of coaches at Sherwood CrossFit for making exercising fun like it should be and to the fellow Crossfitters who provided the initial encouragement and motivation that got me hooked! I don’t worry about injuring myself anymore because I have a trainer right there to supervise and those workouts I once saw as miserable I now treat as small (sometimes large) personal challenges to defeat. I never thought I would say this, but I’m addicted to CrossFit!







March 2013 Athlete Profile - "Julian"
As a Senior citizen and a Tai Chi Master for 25 years being healthy and fit has been a priority for me. About four months ago my son who is a CrossFit member in Georgia asked me a question, “Dad, how long do you want to live?” Now at age 73, I answered “as long as possible of course.” He responded that he also wants me to be around and pleaded with me to join CrossFit here in Sherwood. His belief is it would optimise longevity. So both me and my wide have been enjoying the WODs ever since. Both of us have improved in strength, stamina and flexibility. We also noticed a positive change in our relationship by learning new skills encouraging and supporting each other to do our best under strenuous physical challenges. Also, our fellow CrossFItters competitiveness and support has been great. We have come to really appreciate the coaches. All of them have been personable teachers, professional, and knowledgeable motivators. We owe them and the program a great: “Thank You.” 









February 2013 Athlete Profile - "Jason and Amber"
It all started as a birthday gift (1 month membership to Sherwood CrossFit) and quickly became second nature to get up and get my WOD in at 5:15am. I met some amazing, intuitive, and inspiring coaches/athletes. I will be leaving Arkansas on the 24th of Feb so between getting ready to move and my wife having a baby I'm going to try and do some drop-ins between now and then to say my goodbyes.
I really wanted to thank Sherwood CrossFit for introducing my wife and I to a healthy, exciting, and extremely motivating lifestyle. Thank you so much.
CrossFit/Paleo will be with me everywhere I go. Thank you all.
-Jason






January 2013 Athlete Profile - "Scottie"
I was ready to take my fitness to the next level and with a push from a friend I found myself at Sherwood CrossFit. I really didn't know what CrossFit was all about but after my first day I realized this was just what I needed to achieve a higher level of fitness. The detailed coaching and the encouragement I received from the rest of the group made what at first seemed impossible, a REALITY. After about a year now I'm doing things I never thought possible and feeling great! I look forward to going into the gym everyday to improve on technique and achieve even more goals in 2013. 

"Big thanks to the coaches; without them I would not be the beast I am today..." 




December's Athlete Profile - "Collin"
I started Sherwood CrossFit 12 weeks ago. I drove past the gym many times, and even stopped to ask for information. Months went by and I still was in the same rut that I had been for 2 years. I was unhappy with myself and was not physically fit to keep up with my 2 year-old son. I heard about CrossFit from a friend, saw his results, and I was amazed. I knew that in order for a change to happen in my life, I needed to be proactive. I woke up one day and it hit me, I was tired all the time… It took all of me to just get out of bed.  Every time I looked in the mirror, the person I saw was not me. 
I decided it was time, so I went to my first class on a Monday.  I remember Leslie calling me and asking how my intro class went.  I remember saying it was so hard, but I LOVE it! I was hooked. I never EVER thought that I could be a CrossFit addict, but I have to say if I could go everyday I would. It makes me feel great. My energy level is through the roof and I look forward to the next WOD. Sherwood CrossFit is not a place where I go and feel out of place. I always feel welcomed and have made many new friends. In the past I was embarrassed to go to a gym. I was overwhelmed with equipment that I didn’t even know how to use. 
At CrossFit the coaches are AMAZING. Helping with every move and drilling technique in our heads. There is always room for improvement and goals for me to achieve. I am a healthier, happier person today because of CrossFit. I am grateful for Sherwood CrossFit and all coaches for everything they do and for being so supportive of all of us. This has been a life changing opportunity for me, and a gift to my family.  They have a stronger, more focused version of me; a mom who's ready to take on challenges and make a difference in this world.  
November's Athlete Profile - "Erin"
Getting in shape has no secrets.  You have to work out hard almost every day for an extended number of months.  What is the difference between people who do that and those who don’t?  MOTIVATION. 
I’ve been a workout bum since I was a kid … I competed gymnastics through college and then went on to run marathons.  However, after having two kids I found it was difficult to find the energy and drive to make it to the gym.  I didn’t want to work out anymore because I didn’t like dragging two toddler around in a double-stroller.
That being said, six months after I had my second child I was the least fit and the least happy I’ve ever been.   One of my friends was doing Crossfit in her garage, but I just didn’t have the motivation to do it by myself. She was having great results and so I knew the program worked.  That’s when I checked out the Crossfit Gym in Sherwood.  I’ve been very impressed.
It takes a lot to get this tired mama out of bed in the morning before 5:30 am, but Crossfit it so fun, I find myself in the car at 5:45 driving to the gym.  I’ve met a great group of athletes and coaches who make working out the best part of the day.  Since I started Crossfitting in June, I’ve met great coaches, love going to work out, and best of all – CAN FIT INTO ALL MY CLOTHES!

 
October 's Athlete Profile - "TOM"
I’ve always been interested in fitness and tried several different approaches to getting in better shape and maintaining a higher level of fitness and health but with little to no success.  I initially heard about CrossFit years ago from friends and co-workers and always wanted to try it but never did.  In the beginning of June 2012, I finally took that step and tried it out.  I went to Sherwood CrossFit for a free trial workout and have been hooked ever since.  The workouts are intense and challenging and the Coaches and fellow Crossfitters are all great people full of motivation and encouragement! 

In the past 4 months I’ve lost approximately 10 lbs. and 1.5 inches off my waist thus reaching my first fitness goal!  When I started I had absolutely zero technique for the benchmark CrossFit movements and could barely do single jump ropes.  Now I’m constantly improving upon the techniques that I’ve learned and continue to improve upon my double-unders every time I do them.  I’m very grateful for the people I’ve met and the coaches of Sherwood CrossFit for all they’ve done to help me with my fitness goals.  Thank you!!





September 's Athlete Profile - "MELISSA"

I initially had reservations about Crossfit because I didn’t know much about it, HOWEVER, after attending a couple of classes I quickly came around.   Since joining in February I have completely transformed my body...I now have more defined arms, legs and thighs.  In April I completed my physical fitness test scoring over 90; I have NEVER done so well!  I recently mastered double-unders and have the red marks to prove it, but I FINALLY did it!!  I still have much to improve upon, but that's what keeps me coming back.  Crossfit is extremely challenging and rewarding!










August's Athlete Profile - "MARCIA"

As the Executive Director of the Sherwood Chamber of Commerce, I am constantly seeking to promote motivated business owners in the local community. In early March, during one of my visits to the base as an Honorary Commander, I learned about Sherwood CrossFit by one of the Little Rock AFB Commanders. I was informed I should give them a call in order to learn more about it.

I did, and talked to Leslie who invited me to visit one of their classes.  The very next day, I visited the 0515 class.  Oh my goodness.  I’d never seen such a workout!  It was awful, and I was hooked immediately!  Not only Leslie, but also all the members were extremely welcoming and motivating.  I knew this type of workout and atmosphere (and time of day!) would be a perfect fit for me. 

Although I have been a believer of exercise and fitness, I had been doing the same early morning walking/jogging for years.  I was in a rut and wasn’t motivated to get out of it.  CrossFit saved me.  In the past 4½ months, since I joined Sherwood CrossFit, I have already achieved several of the goals I set for myself.  I have more energy and stamina, I have lost 10 pounds, my clothes fit differently, and my recent bone density test showed my bones are getting stronger.  I still have more goals to accomplish by my 60th birthday in a couple of months, and I know I can do them.  Although I’ve never sweated so much in my life, I love my mornings at CrossFit!



July's Athlete Profile - "STARK"

I came to Sherwood Crossfit in January looking for a challenge.  I have been in the military for 14 years and have constantly made fitness a consistent part of my life.  I thought I was fit until the “Intro” workout on 6 January 2012.  That little session of pain opened my eyes to just how lacking in fitness I had been.  Now it is July and I have easily breezed through the Army Physical Fitness Tests that I have participated in.  Not only that, but after a little persuasion and a few completed “Honey Do” lists, I have convinced my wife, Kristen, to give it a try.  I’m ecstatic about seeing her set and achieve her goals like I have witnessed seeing others at Sherwood CrossFit reach theirs.  I have often seen the question “What is Crossfit”.   I can’t tell you what it is to you, but CrossFit to me is the grind that is my release.












MAY

Athlete Profile

1/2 - MARK aka "JB"

In the course of a year, I failed three PT tests.  The military wanted me to be fit, but nothing seemed to work.  I would go to the gym 3-4 times a week working on cardio for 45 minutes without seeing results.  One more failure and I was going to find myself on the way out of the military.  I barely passed the next test and knew I needed to find something.  Three and a half months away from my next test, I remembered some of my friends going to a CrossFit gym in Sherwood and getting some good results.  Since nothing else was working, I decided to give Sherwood CrossFit a try for 3 months not really expecting to see anything. 

 I was in for a big surprise.  

In the first month, one of the coaches started pointing me in the direction of proper nutrition in the form of the Paleo diet.  I also decided to go about changing what I ate since I gained another 10 pounds from the holidays.  Two months into CrossFit and one month into the Paleo Diet, I lost 20 pounds.


Coming up on month three, I was about to take my next PT test.  For the first time in a long time, I wasn’t stressing the test.  I knew I was going to pass.  I achieved a score of 83.9, the highest I have ever scored since I’ve been on active duty.  

It’s been 5 months since I’ve joined CrossFit.  Since then, I’ve lost 40 pounds and workout 5 times a week.  The workouts are short and intense which makes it easy to work around my work schedule.  Not only do I go for the workouts, but also for the friends I’ve made along the way. I know I will never have to worry about another PT test. 

Lastly, I must say thanks to the staff of Sherwood CrossFit.  Without y’all, none of this would have been possible.   Thanks a bunch!



MAY Athlete Profile 2/2 - 

"SUMMER"

I joined Sherwood CrossFit because I was ready for a change after training for and running my 1st half marathon in December.  My husband had started CrossFit a few months earlier so I thought I would give it a try. I was instantly hooked.  I love that the workouts are completely different every day and it works my entire body. It is amazing to see how far I've come in 5 months.  When I started crossfit, I thought I was in good shape from running, but I quickly learned that was not true.  I am now in the best shape of my life and while we don't do a lot of long distance running, my 5k pace has also improved.

I have also gained a great group of friends who encourage me through every workout.










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What people are saying about Sherwood CrossFit!
Our April Athletes say.....

At 45 years of age, I lived a relatively fit and active lifestyle for most my life.  In my 20s, I was busy lifting weights, but neglected my aerobic fitness.  In my 30s, I became an avid triathlete, did well several iron-distance races, but neglected strength training.  At this stage of my life, career responsibilities challenged my ability to train for any kind of race, and while I remained in pretty good shape, I was not where I wanted to be--and getting frustrated.  3 months ago, my wife suggested that I try CrossFit.  SWCF's attentive and talented staff coupled with their program of relatively short, high intensity workouts, and nutrition suggestions is exactly the solution I needed.

In only three months, I am in the best all-around shape of my life.  Maybe I could lift a few more pounds 20 years ago, or run 10% faster 10 years ago, but never before have I been fit in both areas.  I have core strength and muscular tone that I have not seen in myself in over 20 years.  Even though I don't devote large amounts of time to running and cycling, I continue to do both very well.  In fact, my hill climbing in both areas improved dramatically.

I will be moving to another job this summer, but CrossFit will stay.  Thank-you Sherwood CrossFit!  

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Thanks to your CrossFit program, I completed a half-marathon in under two hours last month.  And that was only doing Crossfit during the week, supplemented by a long run on weekends. WOW!  I was very skeptical when you told me that was all I needed to do.  Now I’m a believer.  The most amazing thing to me is that I haven’t run a half-marathon in over six years.  Thanks for the excellent training and motivation you, and Adele, provide at your gym.  I’m proud to say that all that hard work paid off and helped me achieve a major fitness goal.

- B Hale
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March Athlete Profile - "LOREY"

I came to Sherwood CrossFit about six months ago thinking that I was going to be joining another “Boot Camp”.  At the time I had never heard of CrossFit and had no idea of what a CrossFit workout consisted of.  I can now honestly say I have taken my overall fitness to a completely new level.  I have always been a runner and been involved in some type of workout program, but now with the guidance and encouragement of some great trainers along with a whole new group of friends, I can say I’m in the best shape ever!  Every CrossFit day brings something new and challenging.  With CrossFit I now have a good combination of cardio training, weight training and overall fitness.  With the support of trainers and friends you are always encouraged to “Push Yourself”.  You quickly learn that you can do more than you think.  

Thanks Sherwood CrossFit, “Got to Love it.”




                                           




February Athlete Profile - "SCOTT"

I joined Sherwood Crossfit because I was ready for a new challenge. I previously ran, while training for a Half Marathon. I found that after I had achieved that goal I was searching for my next challenge.  I had heard of crossfit and seen videos and decided I would give it a shot.  I look back now and wonder why I didn’t try this sooner.  I absolutely fell in love with it, and can’t wait for the next workout.

Sherwood crossfit has helped me to do things I never imagined possible. I can honestly now say that I am in the best shape of my life, and owe it all to the great people at Sherwood crossfit.  I not only have great coaches, but also great friends who encourage everyday.







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First excellent on a PT test since I was a First LT. Thanks guys!!

 - A.W.

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"Thought you should know in September I did Fran in close to 9 minutes RX, and I was in decent shape.  I don't know why it took me so long, probably because I couldn't kip yet or maybe it was because it was at the end of the day and I was tired.  I don't know.  Today I did Fran in 4:47! So, I basically cut my time in half in the 3 to 4 months that I've been working out with you guys.  That's a testament to what Sherwood CrossFit can do for people." 

- SC
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January Athlete Profile - "LAURA"
I joined Sherwood CrossFit because I was struggling with my weight and overall fitness.  I recently battled a thyroid problem and was overweight, tired and really out of shape.  My goals were to drop 50 pounds and pass my Air Force PT test.  Athleticism is not something that comes naturally to me and I had never really lifted weights before.

What I expected from CrossFit became realization when I took my fitness test three months after joining and passed with a 75.  Six months after that I retested and scored an 86!

What I didn't expect was to gain an entire gym full of friends and cheerleaders that helped me succeed.  I have a new found confidence in everything I do and can actually pass by mirrors, windows and shiny reflective surfaces without having something bad to say about the image I see staring back.  After almost a year I am never bored and still look forward to going to the gym to work out and see everyone.

                                                                         
                                                                                                    

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World-Class Fitness in 100 words:
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. 
~Greg Glassman  * Courtesy of CrossFit Inc