Thursday 7/1/21

Announcements

Mark your calendars for this Saturday, July 3rd at 10am. In observance of the 4th we will be doing a Hero WOD called “The Seven.” For those of you who’ve done this WOD before you know three things. It’s long, it’s heavy, & it’s nasty! And what better way to do that by honoring our military & first responders & celebrating America! If you’re in town next weekend then c’mon out and let’s have some fun!

We will not have Border City Barbell class this Saturday in light of all of us doing “The Seven.” We will just have one class time at 10am.

In observance of the 4th the Weekend Warriors will not meet next Sunday afternoon. Have a safe and happy holiday!

CrossFit Texarkana – CrossFit

View Public Whiteboard

Warm-up

Coaches Choice

Bench Press

% based off of 1RM

10 reps @40%

6 reps @ 60%

2 reps @ 70%

3×3 reps @ 80%

WOD PRIMER

2 rounds

3 Shoulder presses

2 BFB

Metcon (AMRAP – Rounds and Reps)

1st of Tha Month
8 min AMRAP

5 Strict shoulder presses 95/65

5 Bar facing burpees

Cash Out

Bring Sally up (Flower by Moby)

HSPU/push up

On the down you rest on the floor

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