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Happy Thanksgiving Week! Holiday Hours: Monday – Regular class schedule Tuesday – Regular class schedule Wednesday – Fondren last class at noon, Henderson 6am only, Vickery closed Thursday – CLOSED Friday – Mega classes at Fondren only 9am/10am (all members welcome!) Saturday – Regular class schedule
Home of the free because of the brave. Thank you to all the servicemen & servicewomen who have made the ultimate sacrifice for our country & #freedom. May the family’s of the fallen find peace in their loss and happiness in the lives of those no longer with us. Today we had over 130 athletes take on “Murph” to do our part to honor those who have lost their lives protecting our right to life, liberty, & pursuit of happiness. #MemorialDay | #Navy | #AirForce | #Army | #Marines | #CoastGuard | #CFDC | #CrossFit | #Murph
Thursday Elements (all gyms) AMRAP push ups rest 30 seconds 100m farmer’s carry heavy rest 120 seconds x 5 sets + ring dip support hold – alternating max holds between 3 partners for 8 minutes Performance (Fondren) Open gym Performance (Henderson) a. 20 skin the cats, slow and controlled b. 20 bridge ups, 3 sec pause at top c1. 5 sissy squats, rest 30″ c2. 30″ hollow rock hold, rest 60″ x 4 sets Performance (Vickery) Open gym
Wednesday Elements (all gyms) on a 5 min countdown timer; 15 heavy russian swings 15 push ups 400m run rest in the time remaining x 5 sets Performance (Fondren) 1 min run @ a moderately hard pace rest 2 minute walking x 4 sets + 10-15 minute break + hill run rail-road track to gym @ a very hard pace walk back to railroad track for recovery x 4 sets Performance (Henderson) strict pull-up ladder: 1-7-1 + 30 overhead KB tosses – not for time + on a 2 min send off timer; 200m run rest in the time remaining x 6 sets Performance (Vickery) @ 90% effort and same time for all sets: 200m run, rest 1:1 x 3 + Not for time, split reps anyway: 50 Wallball situps 50 Strict pullups + @ slightly harder pace than first sets: 200m run, rest 1:1 x 3
Tuesday Elements (all gyms) a. back squat: 8,6,4,4; rest 120 seconds b. 400m farmer’s carry as heavy as possible c. L hang: 10 seconds hang, 20 seconds rest x 6 Performance (Fondren) 90 sec shuttle run 30 sec wall ball shots 30 sec box jumps rest 2:30 x 4 + 90 sec row 30 sec double unders 30 sec toes to bar rest 2:30 x 4 Performance (Henderson) 20 push press 500m row (1:55/2:05 or better) rest 90 seconds x 3 sets + 20 horizontal ring rows 60 seconds alt. box step ups 60 seconds bear crawl rest 90 seconds x 3 sets + 50 banded terminal knee extensions each leg, break them up as needed Performance (Vickery) 10min @ consistent pace: 10 Handstand shoulder taps 45s Raised side plank L 10 Strict knees to elbow 45s Raised side plank R + 10min @ consistent pace: Row 1000m 200m Farmer’s carry, moderate amrap double unders in time remaining + “Half Cindy” 10min AMRAP: 5 Pullups 10 Pushups 15 Air squats
Wednesday Elements (all gyms) all sets @ 80-85% aerobic effort (consisten, moderate breathing) 30 sec alternating DB snatch rest 30 seconds 30 sec no jump burpees rest 30 seconds 30 sec double unders rest 30 seconds x 7 sets Performance (Fondren) 2 BTN snatch grip push jerk 1 snatch balance rest 2-3 minutes x 5 sets + beginner: 5-7 negative pronated pull-ups @ 50A0 AMRAP horizontal ring rows @ 2121 rest 2-3 minutes x 3-5 sets intermediate: 5 strict pronated pull-ups 7 kipping pull-ups rest 2-3 minutes x 5 sets advanced: 3 wtd strict pull-ups 5 strict pull-ups 7 kipping pull-ups rest 2-3 minutes x 5 sets Performance (Henderson) a1. power clean.clean: 1.1 x 5; rest 60 seconds a2. box jumps AHAP: 184.108.40.206.1 x 5; rest 5 seconds between jumps; rest 60 seconds a3. strict pull-ups: AMRAP (-1) x 5 sets; rest 120 seconds x 5 sets b. push ups: 100 reps for time Performance (Vickery) Halting snatch from the ground – tough but solid double in 10 minutes + AMRAP strict pullups 300m Row AFAP Rest 2min bt sets x 4 sets
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