Thursday 7-3-2014

Remember the gym will be closed Friday and Saturday in observance of the 4th of July holiday. We hope you all have a fun filled weekend! And please be safe!

For anyone who hasn’t heard about the handstand challenge for the month of July yet, the rules are as follows:

1) Submit a picture on Facebook and/or Instagram of you doing a handstand 

2) It can be freestanding, on a wall, out in public, on vacation, etc (get creative!!)

3) You can submit as many HS pics as you’d like.

4) At the end of the month we will gather all the pics and have a gym wide vote. The winner will receive a $50 Rogue Fitness gift card.

5) You must tag Crossfit Texarkana in the picture posts. 

Have fun with it guys!!!!

Warm Up


Power Snatch 5×3 (touch and go)

Bent Over Barbell Row 5×5

Front Stationary Lunge 3×5 per leg

8 x 100m Sprint EMOM

Cash Out:

4 x :30 on/:30 off Spiderman Hold

5 Min Posterior Chain Roll Outs (Foam roller, twizzler, rumble roller, peanut)