Thursday 10-23-2014

Warm Up

*Lot Trips

*Spealler Warm Up


Overhead Squat 3×6

Power Clean 3 reps @ 70% EMOM for 10 Minutes

Single Arm DB Push Press 4×8 per side

Cash Out:

3 x 800m Run

Rest 3 Min

*Post fastest time to whiteboard

Wednesday 10-22-2014

Warm Up

*Lot Trips

*Spiderman Crawl/Soldier Kicks

*Gymnastics Bear Crawl/Reverse Bear Crawl

*2x Forward Hops/Side to Side Hops

*Inchworm/Broad Jump

*2x 3 Toes to Bar/3 Box Jumps/10 Jumping Jacks


5 Rounds For Time:

10 Toes to Bar

20 Box Jumps 24/20

200m Run w/sandbag

Cash Out:

400m Sled Walk w/ 1/2 BW

100 Abmat Sit Ups

Tuesday 10-21-2014

We still have Race For The Cure shirts for sale for anyone interested. We have Small through XL available for $25.

Warm Up

*500m Row

*PVC Warm Up


Narrow Grip Bench Press 5×2

Bent Over Barbell Row 5×5


Death By KB Swings


*On “Go” perform 1 kb swing. At the top of the next min perform 2 kb swings. Continue adding one rep at the top of each minute until you fail to complete the designated reps in that 60 seconds.

Cash Out:


Rope Climb

*10 GHD Hip extensions between sets

Monday 10-20-2014

Great job to everyone who participated in Race For The Cure this weekend!! Dusty and JT both placed 1st in their age divisions and plenty of runners set new PR’s!

Warm Up

*Lot Trips

*2x Carioca/Buttkickers

*Soldier Kicks/Samson Stretch

*Gymnastics Bear Crawl/Spiderman Crawl

*2x 4 Front Squat/4 Press/4 Back Squat/4 Press (empty barbell)


20 Min AMRAP:

1 Bear Complex 115/75

2 Rounds of Cindy

30 Double Unders

*Bear Complex = power clean+front squat+shoulder to overhead+back squat+shoulder to overhead

*Score total reps

Cash Out:

Tabata Handstand Holds

Tabata Plank Holds

Saturday 10-18-2014

Gym Closed today

Good luck to our runners participating in Race For The Cure!!!!

Race Day Schedule

7:00-8:00 AM Late Registration/Packet Pick-Up
7:00-8:15 AM Survivor/VIP/Media Breakfast
7:00-8:30 AM Team Pictures
8:30 AM  Opening Ceremonies
9:00 AM  5K Competition Run/Walk
9:30 AM  Family Fun Stroll

Friday 10-17-2014

CFT Race For the Cure shirts are in! Pick them up anytime tomorrow if you haven’t already. Price is $25. The gym will be closed on Saturday for the race. You can still register the morning of the race at the fairgrounds between 7-8am, as well as pick up your race packets if you haven’t already. We have everyones who registered on the CF Texarkana team at the gym. Everyone will meet before the race in the tailgating area. CFT will have a designated spot.

Warm Up


For Time:

20 Cal Row

30 Hand Release Burpees

40 KB Ground to Overhead 53/35

50 Med Ball Cleans 20/14

800m Run

Cash Out:

4x:30 on/:30 off

Dead Bugs

10 Min Mobility

*Band, Peanuts, rollers

Thursday 10-16-2014

Warm Up

*Lot Trips

*PVC Warm Up



Snatch Grip Deadlift 5×3

Press 5×5


12 min AMRAP:

10 Power Snatch 95/65

5 Handstand Push Ups/Hand Release Push Ups

200m Run

Cash Out:

Tabata Superman Holds

Find Your Corners

Wall Stretch

Wednesday 10-15-2014

Warm Up


For Time:


Wall Balls 20/14

Knees To Elbow

Walking Lunge

Sit Ups

Cash Out:

*Immediate 400m Walk post wod

3×8 Table Holds

2×20 Landmines

Tuesday 10-14-2014

We still need some volunteers to help out with the tables at Race For The Cure this weekend. If you’d be interested in helping out, please let one of the coaches know. Thanks!!!

Warm Up

*Lot Trips

*Samson Stretch/Over and Under

*Bear Crawl/Reverse Bear Crawl

*PVC Warm Up


Front Squat



3 Rounds For Time:

400m Run

30 Box Jumps 24/20

20 Push Jerk 115/75

Cash Out:

KB Romanian Deadlift



Monday 10-13-2014

Warm Up

*40 Jumping Jacks

*Gymnastics Bear Crawl/Lunge

*2x Carioca/High Knees

*Soldiers Kicks/Spiderman Crawl

*2 Rounds of Cindy


10 Min AMRAP:

2 Burpees

5 Double Unders

4 Burpees 

10 Double Unders

6 Burpees

15 Double Unders

8 Burpees

20 Double Unders

*Continue to go up by 2 on burpees and 5 on double unders until time expires. Score total reps.

Cash Out:

Tabata Flutter Kicks

3×10 Supine Ring Rows

*250m Row in between sets