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