Blog Post

11.6.17

Announcements

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 *Gymnastics (No Measure)

2 minute Bike/Row/Run

3 Rounds

8 Air Squats

6 Russian KB Swings

4 Strict Pullups

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

Front Squat (5@50%, 3@60%, 2@70%, 1@75%, 1@80%, AMRAP@85%)

Macho Man (AMRAP – Rounds)

EMOM as long as possible

3 Power Cleans 185/135

3 Front Squats 185/135

3 Jerks 185/135

Macho Man Scaled (AMRAP – Rounds)

EMOM for as long as possible

3 Power Cleans 95/65

3 Front Squats 95/65

3 Jerks 95/65

Rx+ 135/95

Cash Out

3 sets

30s Static Overhead Squat Hold with PVC

5 Kipping HSPU attempts *practice