Monday 12-31-12

No 6:30 p.m. open gym today. Closed tomorrow. Regular schedule resumes Wednesday.

New Year New Box suggestions we really like so far:

More “Open Gym“. An extended a.m. and p.m. open gym available to level 2 and 3 athletes.

The “Chop Block“. A board available for anyone to suggest a song they want to hear during their WOD. We will play that song during your regular WOD time for everyone in your regular class to vote on. It either makes the list or gets cut.

More “Specialty Classes“. If you have a weakness or something you want to get better at make a scheduled class for that modality.

A “90 Day Challenge“. Most everybody we have has some sort of goal. We want to meet with you, evaluate your goals and set them in concrete. We will have personal coaches within the box that will serve as accountability partners and a “go to” to reach your goals. When you get there you get the predetermined prize!

More Competitions. Competitions for everybody at any skill level. We all have fun when we get together with one another or another group and compete.

These we really like. Give us more.

15 Minute Warm Up: 5 rounds of “Cindy”, Double Unders

“Open Gym”

All WOD times today will be open for anything you want to do on the last day of the year. Of course, if anybody needs a suggestion, I am full of them. This would be a great time to set a new PR or work on a weakness. We’re available to you. Wednesday be on the lookout for a good one!

Friday 12-28-12

The New Year is almost here! We are looking to make CrossFit Texarkana better than ever. To do that we need your input like never before. We posted on FB that we would like to know what WOD times work best for you. We have always had the same class times but what if we made “Open Gym” a part of the regular schedule? What if anybody that committed to a feasible 90 day goal would get a prize (something like a month free membership) if they reached it? What if… Your turn. Give us your thoughts. We’re open to anything. 

Next week we will have all classes but the 6:30 p.m. on Monday. Closed Tuesday. Regular schedule resumes Wednesday.

The new location is getting real close. We hoped to be completely ready in time to be open for business there by the first of January. Even though it doesn’t look like that will happen y’all be prepared to move the weekend of the 12th. We will shoot for a Grand Re-Opening the 15th. It has a great layout and lots of space! Everybody will enjoy it.

15 Minute Warm Up: 500 m row, 30 wall balls, mat trips

3 Rounds for Time:

500 M Row

100 Double Unders

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What we do in our free time…

Wednesday 12-26-12

I hope everybody had a great Christmas!

Due to probable hazardous road conditions we will not try to do 5:30 and 6:30 a.m. WOD classes today. It is wet and temperatures are below freezing. I worry about that one slick spot that nobody has traveled yet. It’s just too much risk.

I Repeat: No 5:30 & 6:30 a.m. WOD classes today.

For the rest of the day, assuming that the roads can be traveled…

15 Minute Warm Up: Double Unders (we will pick back up with 75), Mat Trips

then

Let’s burn off some holiday calories…

“Filthy Fifty”

For time:

50 Box jump, 24″ box

50 Jumping pull-ups

50 Kettlebell Swings, 1 pood (18-22 lb for women)

Walking Lunge, 50 steps

50 Knees to Elbows

50 Push Press, 45#/35#

50 Back Extensions

50 Wall Ball Shots, 20#/14#

50 Burpees

50 Double Unders

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Friday 12-21-12

It’s the END!!…

Just kidding but it will feel like it after this one…

12 Days of Christmas

1 muscle up

2 hspu

3 ghd sit ups  

4 turkish get-ups 1.5/1 pood

5 kettlebell swings 1.5/1 pood

6 pull ups

7 squats

8 push presses 95/65

9 sumo deadlift high pulls 95#/65#

10 wall balls 20#/14#

11 box jumps 24″/20″

12 double unders

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Monday we will have no 6:30 p.m. open gym. Tuesday we will be closed for Christmas. Wednesday regular schedule resumes.

In the spirit of Fun Friday…

Thursday 12-20-12

First of the year is coming up! I know many of you have goals. What are they? Let’s get a game plan together for each of you individually. I hear there’s a water park coming here this summer. I know I want to look my best when I go. How about you?

12 Days of Christmas WOD is Friday. It’s a hoot! Don’t miss it.

15 Minute Warm Up: 500 m row, Burgener, double unders (74)

4 Rounds for Time:

2 Rope Climbs

15 Wall Balls, 30#/16#

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