Announcements

Please make sure you sign up for the Christmas Party by Friday.
The party will begin at 6pm. There will be catering; therefore, we will need a headcount for those wanting to eat.
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.

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 *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

Back Squat (10 Rep Max)

Work up to a 10 Rep Max

10 Reps @95% of 10RM

10 Reps @90% of 10RM

11.27.17 Functional Fitness (AMRAP – Reps)

7 Minute AMRAP

Hang Power Clean

21@45/35

21@75/55

Max Reps with Remaining time@95/65

*Only reps at 95/65 count for score

11.27.17 High Performance & Competitor (AMRAP – Reps)

7 Minute AMRAP

Hang Power Clean

21@95/65

21@115/80

Max Reps with Remaining time@135/95

*Only reps at 135/95 count for score

Rx+ 135/95, 155/105, 185/135

Cash Out

10 Kip Swing

30 Hip Extensions

50 Banded Pull Aparts