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