Blog Post

11.17.17

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 *Gymnastics (No Measure)

2 minute Bike/Row/Run

3 Rounds

8 Air Squats

6 Russian KB Swings

4 Strict Pullups

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

11.17.17 (AMRAP – Reps)

7 minute AMRAP

With a Partner. Split reps as desired

Back Squats from a rack

35@115/85

35@135/95

Complete As Many Reps As Possible with the remaining time @155/105

Scaled Options: 75/55, 95/65, 115/85

Rx+ 135/95, 185/135, 225/155

Rest 3 minutes

6 minute AMRAP

With a partner. Split as desired

Power Snatches 95/65

Scaled Option: 45/35

Rx+ 115/85
The first 70 back squats do not count toward score

Cash Out

Banded ankle and hip mobility