Blog Post

Tuesday 3-31-15

Make sure and sign up for the Warrior Dash on May 2nd. CrossFit Texarakana is in the 11am flight which is sold out but there ares still some spots available at 10:45.

On April 18th Genoa will be having their annual Dragon Fire 5k raising money for the track and field teams. If you want more information and or an entry form I will have them at the gym by Wednesday.

On top of the filing cabinet is the lost and found pile. At the end of the week anything left will be taken to Goodwill.

Warm Up

then

Strict Press

1×5 @40%, 1×5 @50%, 1×3 @60%, 1×5 @65%, 1×5@75%, 1×5+ @85%

*1×5+ denotes 5 reps plus as many as possible

then

For time;

“Hang On”

21-15-9

Shoulder to Overhead 115/75

Toes to bar

*every time you drop the barbell or come of the pull up bar you have a 4 burpee penalty

Cash Out

tabata plank hold

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