Blog Post

11.30.17

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

ROMWOD

Coach’s choice

Deadlift (10 Rep Max)

Work up to a 10 Rep Max

10 Reps @95% of 10RM

10 Reps @90% of 10RM

Work A Weakness EMOM (No Measure)

With Remaining Class Time

Even: Pistol Practice

Odd: Plank Hold

Above work is a recommendation. Athletes are allowed to work on any weakness they feel needs the most attention.

Metcon (No Measure)

Alternating Double Tabata

Double Unders

KB Sumo Deadlift High Pull
Metcon is for athletes who would prefer to WOD rather than work a weakness