Blog Post

Monday 9-23-2013

Great job to Jenni, Molly, BJ, and Brad this weekend at the Garage Games!!! Special congrats to BJ and Jenni Parish. BJ took first in his division and Jenni took third in hers. We are all very proud of you guys. Way to represent CrossFit Texarkana. Don’t forget this coming Friday we are having a CFT night out. We’re meeting at Pop’s Place at 7:30pm. If you plan on coming please sign up on the calendar so we can get a head count. We are going to run a special promotion for the month of October. It’s bring a friend month! If you get a friend to sign up in October then you will get half your membership off. If you get 2 friends to sign up then you will get your membership free for October! Tell your friends and spread the word. Today we are running! If you are following the Endurance Program then you will only do the Row and Endurance run, not the general wod. Let’s get to work!!!

Warm Up 

then

3 Min Max Distance Row

then

10 x 100m Sprint

Rest 90 seconds between

*Score Row time as well as fastest and slowest sprint times.

Cash Out:

100 Slow Abmat Sit Ups

Endurance:

6 x 600m Run

Rest 90 Seconds

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