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