Blog Post

11.7.17

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 *Cindy (No Measure)

2 min light bike

2 Rounds

3 Spiderman and Reaches each side

5 Strict Pullups

3 Hand Walk-Outs with pushup

5 Pause Wall Squats

Then 2 Rounds

5 Pullups

10 Pushups

15 Air Squats

11.7.17 (2 Rounds for time)

800m Run

At the 10:00

5 Rounds

5 Knee-Ups

5 Burpees

Rx+ 1mile Run, T2Bs

Cash Out

Row/Run/Bike/Ski

5 Rounds

30 seconds Light

20 seconds Moderate

10 seconds Fast (redline!)

30 seconds rest