Monthly Archives: March 2014

Tuesday 4-1-2014

Warm Up (32 Double Unders) then 3 Rounds For Total Reps: *Max Effort 1 Min Row for Meters Rest :30 1 Min Strict Press 45/35 Rest :30 1 Min Squat with Med Ball 20/14 Rest :30 1 Min Grasshoppers Rest 1 Min Cash Out: 2 Min Double Under Test or 5 Min Rope Climb Test Read More...

What an exciting time at CF TXK! We have so many great things going on.  The Open has been a blast! We had 29 people sign up.  That’s by far the most we’ve ever had!  I’m so proud of everyone that signed up and everyone that showed up to cheer us on!  Next year, let’s set another record with participation.  It really gives you something to work towards! Last week we started RowFit.  It’s a new and fun program that Read More...

Thursday 3-27-2014

Reminder: If you want a CrossFit Texarkana t shirt or tank, please get your name and size on the board over the med balls by tomorrow.  CrossFit Games Open Wod 14.5 tonight at 7pm live via the CF Games site!!!! It's the final wod guys, let's see if all those predictions were true!!!! Warm Up then Max Effort 4 x :30 on/:30 off Row for Meters Rest 1 Min 4 x :30 on/:30 off Med Ball Ground to Overhead Rest 1 Min 4 x :30 on/:30 off Dot Drill Rest 1 Min 4 Read More...

Wednesday 3-26-2014

Warm Up then Snatch Grip Push Press 5x3 then For Time: 21-15-9 Split Snatch 95/65 Chest to Bar Pull Ups Cash Out: 50 Partner Med Ball Toss 20/14 Read More...

Tuesday 3-25-2014

Warm Up then 18 Min AMRAP: 10 KB Swings 53/35 20 Squats 30 Double Unders Cash Out: Tabata Anti Rotational Band Holds Rest 1 Min Tabata Planks Read More...

Monday 3-24-2014

Warm Up then Front Squat 3x5 then For Time: 60 Burpee Box Jumps 24/20 *Every Min on the Min perform 1 Deadlift, 1 Hang Clean, and 1 Clean & Jerk @ 60% of your 1 Rep C&J Max.  *If your lifts take more than 10-15 sec then scale down the weight. *On "Go" you start with DL, HPC, C&J Cash Out: Max Effort Row 5x:30/30 Read More...

Friday 3-21-2014

No Open Gym or Yoga tomorrow. The gym will be closed for the Rowing Seminar. After seeing this weeks open workout you guys may want to consider signing up to learn rowing efficiency!!! :) Warm Up then Power Clean 3x3 then CrossFit Games Open Wod 14.4 14 Min AMRAP: 60 Cal Row 50 Toes to Bar 40 Wall Balls 20/14 30 Cleans 135/95 20 Muscle Ups Cash Out: 3x400m Run Rest 90 Seconds Read More...

Thursday 3-20-2014

We're going to be putting in an order for CFT tshirts and tanks for Europa teams. These shirts are also available to anyone else who wants one. If you're interested then please put your name, whether you want a tank or tshirt, and your size on the whiteboard over the wall balls by next friday.  Reminder The gym will be closed on Saturday due to a private rowing seminar. This means there will not be yoga on Saturday morning either. Read More...

Wednesday 3-19-2014

There's still room at our rowing seminar on Saturday! Get signed up soon to learn more about efficient rowing techniques and how to improve your wod times. The seminar is from 9am to 5pm this Saturday.  Warm Up then Press 4x3 then For Time: 21 KB Swing 53/35 21 Sit Ups 200m Run 15 KB Swings 53/35 15 Sit Ups 400m Run 9 KB Swings 53/35 9 Sit Ups 800m Run Cash Out: Skill Work/Work on a weakness Read More...