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 *Jumps (No Measure)

2 Rounds

200m Row

10 Barbell Single leg RDLs

8 Air Squats

24 ft Broad Jumps

4 Walkouts with a Pushup

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

Back Squat (10RM)

5@50%, 5@60%, 3sets to find 10RM, 10@95% of 10RM, 10@90% of 10RM

12.5.17 Functional Fitness & High Performance (Time)

5 Rounds

10 Power Cleans 95/65

10 Burpees

Rx+ 115/80, Bar Facing Burpees

12.5.17 Competitor (Time)

5 Rounds

10 Power Cleans 135/95

10 Bar Facing Burpees

Cash Out

Bike 5 Rounds

7 Cals casual

3 Cals max effort