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 is for everyone, regardless of their current fitness level.  Learn more about it, and mention to friends and family! If you’re looking to burn some body fat, while increasing your endurance, agility, and strength, RowFit is for you!

In April, we are starting another new class.  I told you it’s an exciting time!  At 6:30pm on Mondays, Tuesdays, Thursdays, and Fridays, we will have an Olympic Lifting/Strength Class.  If you are planning on participating in Europa or just want to improve your lifts, I encourage you to sign up.  Check the Whiteboard and the Stairs for more details.

Don’t forget that we now have Yoga on Saturday mornings and Wednesday evenings.  Yoga is perfect for your rest days, or recovery after a WOD.  Mobility is the key to preventing injury and getting the most powerful performance in your WODs.  We encourage each of our athletes to make yoga, or some kind of mobility exercises, a regular part of your fitness routine.

I want to thank every one of our members for all they do, and the hard work they put in.  We have a great group!  Every time we have a drop-in or visitor, I always get a compliment on how friendly our athletes are; that to me means more than anything. I can’t close without a huge thank you to our CF TXK coaches.  The encouragement, support, and excellent training you provide on a daily basis are one of the main reasons for the outstanding results that our athletes are seeing!  Keep up the great work coaches!

Joe Byrd

Warm Up

then

Back Squat 

3×8

then

“Helen”

3 Rounds For Time:

400m Run 

21 KB Swings 53/35

12 Pull Ups

Cash Out:

Tabata Handstand Hold

Row 750m in watts (Keep row above BW)

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 x :30 on/:30 off

Russian Twists 25/15

Cash Out:

15 Min Mobility

*Foam Roller

*Peanuts/Lacrosse Balls

*TP Rollers

Monday 3-24-2014

Warm Up

then

Front Squat

3×5

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

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

3×3

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

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. There are still spots available for anyone who is interested in improving their rowing. If interested, please get signed up soon through CrossFit Scullhouse’s website.

Warm Up(24 Double Unders)

then

4 Rounds For Quality:

1 Min Row for Calories

1 Min Push Ups

1 Min Shuttle Run

1 Min Walking Lunges

Rest 2 Min

Cash Out:

KB Romanian Deadlifts 3×10 @53/35

Russian Twists 3×15 @ 25/15

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

4×3

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