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AnnouncementsBorder City Barbell tomorrow at 9am Open gym at 10:15amCrossFit Texarkana - Border City Barbell ClubView Public WhiteboardBorder City (No Measure)25 calorie row BurgenerSnatch Balance (1 snatch+ 1 snatch balance +1 OH squat)1 set every 2 minutes building to a max set of this snatch complexHang Clean (1 hang squat clean + 1 front squat into a thruster)1 set every 2 minutes building to a max of this clean/thruster complex Read More...

11 Jun

6-12-15

By Joe Byrd

Announcements Thank you Cameron and Coke for providing free water ,and Powerade this week! Stay Hydrated My Friend! CrossFit Texarkana - CrossFit View Public Whiteboard 6-12-15 (No Measure) lot trips 3 rounds for time 5 wall ball max height 5 hang snatches with bar 1 shuttle run length of mat Gymnastics 10 min skill work headstand holds handstand walk progressions-boxes,wall walks handstand walks-figure 8's around medballs or cones Cobra Kai (Time) for time 40 wall balls 20/14 200m run 15 snatches 115/75 400m run 15 snatches 115/75 200m run 40 wall balls 20/14 RX+ 135 pound snatches Read More...

10 Jun

6-11-15

By Joe Byrd

CrossFit Texarkana - CrossFit View Public Whiteboard 6-11-15 (No Measure) 250m row high knees butt kicks burpee broad jump spiderman crawl power skips for height samson stretch 5-3-1 SUMO Deadlift week 2 1x5@ 40% 1x5 @50% 1x3@ 60% 1x3@70% 1x3@80% 1x3+@90% The Crane technique (Distance) 3x max effort med ball throw from the knees 14/10 3x max effort vertical jump 1x max effort toes to bar/knee ups, if you do not have toes to bar add total distance and reps together for an overall score example: 14 foot medball throw 30 inch vertical jump 30 toes to bar would equal 44 feet plus 30 inches Read More...

09 Jun

6-10-15

By Joe Byrd

CrossFit Texarkana - CrossFit View Public Whiteboard 6-10-15 (No Measure) Lot trips High knees x 2 butt kicks x2 spiderman crawl gymnastics bear crawl 2 rounds 5 pullups 10 pushups 15 double unders Skill Work double under practice 10 singles/ 1 double 10 singles/2 doubles 10 singles/3 doubles and so on until you get to 10 singles and 10 doubles Wax on Wax off (Time) 5 rounds for time 5x 1 chest to bar+1 toe to bar 10 box jumps 24/20 15 KB swings 70/53 Read More...

08 Jun

6-9-15

By Joe Byrd

Announcements It’s getting hot out there! Please make sure you are hydrating properly, especially our afternoon classes! CrossFit Texarkana - CrossFit View Public Whiteboard 6-9-15 (No Measure) 250m row 3 rounds 5 PVC overhead squats 5 pass throughs 5 push ups 5-3-1 PUSH press week 2 Shoulder Press 1x5@ 40% 1x5 @50% 1x3@ 60% 1x3@70% 1x3@80% 1x3+@90% Karate Kid (AMRAP - Reps) 3 min AMRAP 6 thrusters 95/65 6 burpees over the bar 1 min rest 3 min AMRAP double unders 1 min rest 3 min AMRAP 6 thrusters 95/65 6 burpees over the bar cash out 3x10 sit ups 2 rope climbs after each round Read More...

08 Apr

4-9-15

By Joe Byrd

CrossFit Texarkana - CrossFit View Public Whiteboard Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and "Finish" 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2", 4", 6" 5. Snatch Drops SKILL TRANSFER EXERCISES: 1. Snatch Push Press 2. Overhead Squat 3. Heaving Snatch Balance 4. Snatch Balance without a dip 5. Snatch Balance with a dip 5-3-1 Deadlift (1x5@ 40% 1x5 @50% 1x3@ 60% 1x3@70% 1x3@80% 1x3+@90) 1x5@ 40% 1x5 @50% 1x3@ 60% 1x3@70% 1x3@80% 1x3+@90% Isabel (Time) For Time: 30 Snatches, 135# / 95# cash out 3x10 hip extensions 3x8 strict toes to bar Read More...

05 Apr

Monday 4-6-15

By Joe Byrd

CrossFit Texarkana - CrossFit Check out our athlete of the month page!!! Congrats to Julie Bowe we have enjoyed watching you work hard and get fit!!! Genoa will be having a 5k fundraiser for the track and field teams on April 18th I will have brochures in the box View Public Whiteboard CrossFit Warm Up #1 (No Measure) High Knees Butt Kicks Carioca Spider man Crawl Soldier Kick 2 rounds rounds 5 hang clean 5 front squat (empty bar) 5-3-1 squat 1x5@ 40% 1x5 @50% 1x3@ 60% 1x3@70% 1x3@80% 1x3+@90% Chuck Norris (Time) 12-9-6-3 Squat cleans 135/95 Burpee box jumps 24/20 cash out 6 x parking Read More...

05 Apr

“CHUCK NORRIS”

By Joe Byrd

CrossFit Texarkana - CrossFitGenoa will be having a 5k fundraiser for the track and field teams on April 18th I will have brochures in the boxView Public WhiteboardCrossFit Warm Up #1 (No Measure)High Knees Butt Kicks Carioca Spider man Crawl Soldier Kick 2 rounds rounds 5 hang clean 5 front squat(empty bar)5-3-1 squat1x5@ 40% 1x5 @50% 1x3@ 60% 1x3@70% 1x3@80% 1x3+@90%Chuck Norris (Time)12-9-6-3 Squat cleans 135/95 Burpee box jumps 24/20cash out6 x parking lot sprints (walk back recovery) Read More...

03 Apr

“Christ’s Crucifixion”

By Joe Byrd