Monthly Archives: November 2014

Monday 12-1-2014

Don't forget our support for Shop with a Cop. We'll be collecting money until Friday. Any amount you can give will be greatly appreciated and put towards helping a child have a wonderful Christmas!!! Warm Up *Lot Trips *Spealler *PVC Warm Up then Front Squat 3-3-2-2-1 then "Jackie" For Time: 1000m Row 50 Thrusters 45 lbs 30 Pull Ups Cash Out: Plank Holds w/Plate 4 x :30 on/ :30 off Read More...

Saturday 11-29-2014

Border City Barbell 9am Open Gym 10:15am Read More...

Friday 11-28-2014

Reminder: We will only have 2 classes today at 5:30am and 10:30am Warm Up then "Abbate" For Time: 1 Mile Run 21 Clean and Jerks 155/105 800m Run 21 Clean and Jerks 155/105 1 Mile Run Read More...

Wednesday 11-26-2014

This year CFT is supporting Shop with a Cop!!! Selected children will get to go Christmas shopping with a member of the Texarkana Police Department. Let's help this great cause out! Any donation amount is appreciated and will be taken at the gym now through Dec 6th. Every $100 sponsors and child for the event. Please make checks payable to Texarkana Police Association. Also, we will be closed on Thanksgiving Day. Friday we will have 2 class times available at Read More...

Monday 11-24-2014

Warm Up *Lot Trips *3 Rounds of Cindy then Back Squat 4x4 then Partner Wod 10 Rounds of: As Many Reps As Possible in 2 Mins of: 200m Run *In the remaining time of the 2 min complete as many burpees as possible. (Partners alternate rounds. A does the first 2 min, B does the 2nd while A rests. Each partner will complete 5 amraps. Score total burpees combined) Cash Out: Tabata Row Read More...

Saturday 11-22-2014

Border City Barbell 9am Open Gym  10:15am Read More...

Friday 11-21-2014

Warm Up *Lot Trips *Spealler then For Time: 20m HS Walk 15 Wall Balls 20/14 18m HS Walk 13 Wall Balls 20/14 16m HS Walk 11 Wall Balls 20/14 14m HS Walk 9 Wall Balls 20/14 12m HS Walk 7 Wall Balls 20/14 10m HS Walk 5 Wall Balls 20/14 *HS walks can be subbed with gymnastic bear crawls, or wall walks (not wall climbs) under the pull up rig. *For bear crawls, go to the mark and back to the start Cash Out: Double Tabata Plank Holds *Alternate Side-Middle-Side Read More...

Thursday 11-20-2014

Warm Up *Lot Trips *Mat Trips *Find Your Corners then Sumo Deadlift 5 x 2 *5 reps 30/24in Box Jumps between sets 10 x Power Clean+Hang Power Clean+Split Jerk (increase lbs each set) Landmines 2 x 20 Sled Row @ 3/4 BW 4 x Mat Trips (Down/Back = 1) Cash Out: 750m Row (Lowest Resistance)  Read More...

Wednesday 11-19-2014

Warm Up *50 Jumping Jacks *Mat Trips *3x 3 Strict Pull Ups/3 Push Ups/3 KB Swings then Tabata 8x :20 on/ :20 off Pull Ups Hand Release Push Ups KB Swings 53/35 Sit Ups *Score the sum of lowest reps from each round Cash Out: 10 Min Mobility *Rollers *Peanuts/Lacrosse Balls *Bands Read More...

Tuesday 11-18-2014

Warm Up *2 Min Laps *PVC Warm Up *Spealler then Front Squat 5 x 3 then 3 Rounds For Time: 75 Double Unders 50 Air Squats 25 Cal Row Cash Out: KB Romanian Deadlift 3 x 10 Couch Stretch 4 x :30 on/ :30 off Read More...