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)

2 Rounds

200m Row

10 Barbell Single leg RDLs

6 Pause Wall Squats

24 ft Broad Jumps

30 seconds Single Unders

Warm Up *Snatch (No Measure)

Then with PVC

10 Pass-Throughs

5 Clockwise Rotations

5 Counter Clockwise Rotations

Then 30sec holds each:

Swords, Staff, Pull-Overs, Squatting Warrior

Front Squat (1 Rep Max)

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

Warmup as necessary. Find 1 Rep Max

11.21.17 Functional Fitness & High Performance (AMRAP – Rounds and Reps)

15 minute AMRAP

40 Single Unders with Heavy Rope

30/21 Calorie Row

15 Overhead Squats 75/55

Rx+ 60 Double Unders, OHS 105/80

11.21.17 Competitor (AMRAP – Rounds and Reps)

15min

60 DUs

30/24 Cal Row

10 OHSs 135/95

Cash Out

Work a weakness