Blog Post

12.4.17

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 *Run (No Measure)

2 minutes Row/Run/Bike/Ski

Burpee broad jump

Soldier Kicks

Samson

Inchworm w/ pushup

Spiderman

Bunny hop 12′ then sprint 2x

High knee Skip down and back

Pose running butt kicks *right leg down, left leg back

Run Relay Race (Distance)

20 minutes

Teams of 3

200m Run

1 athlete runs at a time

Cash Out

3 Rounds

8 Kipping swings

30 single Unders w/ heavy Rope

5 Kipping Pullups (or variation)

30 single Unders w/ heavy Rope

2 Strict Pullups (or variation)

Rest 2 mins

Competitors: Strict Pullups, Strict C2Bs, Bar MUs

*attempt all movements unbroken