Blog Post

12.13.17

Announcements

ATTENTION!! BUSY WEEKEND!!!!!

* Faith RXd CFTXK chapter FRIDAY NIGHT LIGHTS FUNDRAISER THIS FRIDAY Dec 15th 6:30 (Contact JT with questions)
• Christmas party 6:00pm this Saturday Dec 16th
Please call Tanya if you can help decorate Saturday morning for party (903) 276- 6267
• Ruck For Randy Sams this Saturday Dec16th at 8:00am ( contact Dustin with questions)
Hope to see everyone there!!!
NO SATURDAY MORNING CLASSES

CrossFit Texarkana – CrossFit

Warm-up

Coach’s choice

Push Press (Find a 5 rep max)

At least 3 warmup sets

Find 5 Rep Max

5@95%

5@90%

Crossfit Regional WOD 12.2 (Time)

2000 meter Row

100 Air Squats

30 Hang Power Cleans 95/65

Scaled Option: 75/55

Rx+ 50 Pistols, 30 HPC 135/95

Cash Out

6 Rounds

10s L-sit

5 Tempo Pushups: 5 count top, 3 count down, 2 count bottom, fast up