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 *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
Gymnastics
5 minutes for quality
2 Wall Walks or 10 Shoulder Taps from a box
20s Hold at the top of a Dip
12.1.17 (Time)
18-15-12-9-6-3
Knee Ups
20ft Bear Crawl
Hand Release Pushups
20ft Bear Crawl
Rx+ T2B, Handstand Walk, Strict HR Pushups
Cash Out
10min Recovery Row