Prime Time Baby!!

Aja Barto winner of the South Central Region rope climbs at the 2011 Reebok CrossFit Games

 

 

CrossFit Games Go Big Time in Prime Time!

Check it out gang, and set your DVR’s

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REMINDERS

Afghan Games are here! Saturday at 9:30am. If you did not register, you may pay the $20 registration fee at the door and CFCP will make the donation directly to the Afghan Games for you. This workout will be followed by another short wod.

FREE Paleo Talk – Thursday, September 15th 6:30pm at the 609 Box. Bring your own chair!

Fight Gone Bad 6 – Saturday, September 17th 8:30am at Pluckers in Cedar Park. We will be having some great vendors come out and support us. Rogue Running will provide our water station and shoe display. Pi for Pie will have some awesome Paleo goodies and non-paleo goodies for sample and sale. OneMR will have some shirts for sale. We will also have a CrossFit Kids Cedar Park exhibition to show you what our kids can do. If you haven’t made a donation yet – please do so before time runs out. If you haven’t volunteered, please contact Nikki@crossfitcp.com

Lat stretch band
Keg stretch
Bottom squat hold 5 minutes
Group warm up 2x

Gymnastic Skill

10 minutes muscle up transition

Olympic Skill and Strength

Junk yard dog
Burgener warm up

Rack jerks
3-3-3
2-2-2
1-1-1

 

Breathing

3 rounds for time
15 Kb swings
15 wall ball
15 box jumps.

3 comments

  1. Seamus Browne /

    Just three rounds? Are yall getting soft on us 😉

  2. Seamus browne /

    Not easy at all biggdave 6:54 and I was toast. which is not a great time but I did pr the jerk 235. boom!!

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