Blog Post

11.9.17

Announcements

Barbell meet tomorrow 9:00am
Everyone is welcome to participate!
Open Gym 10:15

On Dec. 2 CFTXK will be serving breakfast from 7:15-8:30 for the Live United Bowl football teams at the Arkansas Convention Center. 7-10 Volunteers are needed. If interested, please Contact Joe Byrd.

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

ROMWOD

CrossFit Warm Up * mat trips (No Measure)

300m Row

Spiderman

Samson

Gymnastic Bear Crawl

Over-Under

High Knee

Butt Kickers

Carioca

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

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

Work A Weakness EMOM (No Measure)

With Remaining Class Time

Even: Double Unders

Odd: Goblet Squat Hold

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

Metcon (AMRAP – Rounds and Reps)

7 min AMRAP

7 Hang Power Snaches 95/65

14/10 Cal Bike
For Athletes that would prefer a MEtCON