Announcements

On Dec. 2 CFTXK will be serving breakfast from 7:15-8:30 for the Live United Bowl football teams at the Arkansas Convention Center. 7-10 Volunteers are needed. If interested, please Contact Joe Byrd.

Faith Rx’d CFTXK chapter will be hosting a Friday Night Lights style fundraiser to collect toys for a local charity on Dec 15 at 630pm. For more information, contact JT, Tyler, or go to https://naughtyornice.events

Ruck For Randy Sam’s and the CFTXK Christmas Party will be on Dec. 16. The Ruck will begin at 8am. Donations to be left in the office. See Dustin or Melinda for more info.
The party will begin at 6pm. There will be catering; therefore, we will need a headcount for those wanting to eat.

CrossFit Texarkana – CrossFit

Warm Up *Jumps (No Measure)

300m Row

3 Rounds

10 Barbell Single leg RDLs

10 Front Squats

24 ft Broad Jumps

24 ft Bear Crawl *every mat do 1 pushup

Warm-up *Clean/Deads (No Measure)

THEN

3 Bent Over Rows

3 RDLs

3 Hang Muscle Cleans

3 Front Squats

3 Strict Presses

3 Elbow Rotations

3 Back Squats

11.14.17 Functional Fitness (AMRAP – Rounds and Reps)

4 minute AMRAP

12 Hang Power Cleans 115/85

9 Burpees

6 Box Step Overs 24/20

11.14.17 High Performance & Competitor (AMRAP – Rounds and Reps)

4min

12 Hang Power Cleans 135/95

9 Burpee Box Jump Overs 24/20

Rx+ 185/135, 30/24

Cash Out

Single Unders with Heavy Rope

3 Rounds, each for max time (how long can you go unbroken)

Rest 2 minutes