Blog Post

12.7.17

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

ROMWOD

Coach’s choice

12.7.17 Functional Fitness & High Performance (AMRAP – Reps)

3 Rounds

1min Knee-Ups

1min Single Unders

1min Abmat Situps

1min Cal Row

1min Rest

Rx+ T2Bs, DUs, GHD
Athletes may start at any station

12.7.17 Competitor (AMRAP – Reps)

2 Rounds

1min T2B

1min DUs

1min GHD Situps

1min Cal Row

1 Min Rest

Rest 2 additional minute

3min max rope climbs
Movements must be done in order

Cash Out

5 min Recovery Bike

5 min Jog