Blog Post

11.15.17

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 *Snatch (No Measure)

300m Row

Then with PVC

10 Pass-Throughs

5 Clockwise Rotations

5 Counter Clockwise Rotations

Then 30sec holds each:

Swords, Staff, Pull-Overs, Squatting Warrior

Warm Up *Cindy (No Measure)

2 min light bike

2 Rounds

3 Spiderman and Reaches each side

5 Strict Pullups

3 Hand Walk-Outs with pushup

5 Pause Wall Squats

Then 2 Rounds

5 Pullups

10 Pushups

15 Air Squats

11.15.17 Functional Fitness & High Performance (Time)

5 Rounds

7 Deadlifts 135/95

15 Wallballs 14/10, 9/8ft target

9/6 Calorie Row

Rest 1min

Rx+ Deadlifts 185/135, Wallballs 20/10 to a 9ft target

11.15.17 Competitor (Time)

5 Rounds

7 DLs 245/165

100m Sprint

9/6 Cal Bike

Rest 1min

Cash Out

15 Sets

Landmine Left + Landmine Goblet Squat + Landmine Right + Landmine Goblet Squat