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

CrossFit Warm Up * mat trips (No Measure)

2 Minute Row/Run/Bike/Ski

Spiderman

10 Pushups

Samson

10 Supermans

Gymnastic Bear Crawl

10 Air Squats

Over-Under

High Knee

Butt Kickers

Carioca

POP Rocks (Time)

For time:

150 Burpees

Cash Out

3 Rounds

8 Strict Pullups

90 second Row

5 Strict Pullups

90 seconds Rest

Bench Press (1 Rep Max)

5@50%, 3@62.5%, 2@75%, 1@87.5%

Warmup as neccessary. Find 1 Rep Max