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