Congratulations to Wade Aubin. He was 6th Overall in the Masters Division of the All Cities Open Competition. Wade came in 1st in two events, 2nd in one event! Next year? Boom Time!
GirlFit Christmas Program
Tuesdays, Thursdays and Fridays
December 20th – December 30th
11:30am – 1:00pm
609 W. Whitestone Blvd
REGISTER your female athlete! Questions? email firstname.lastname@example.org
Holly Jolly III Participants! – Your mid-challenge wod is this Saturday. 9:30am at the 609 Box. If you cannot make it that day! Don’t lose your mind and eat a bunch of candy canes! It is an individual workout that will be combined with the scores from your teammates for an average score. You may make up this workout Friday or Monday. Contact email@example.com if you have questions
HOLIDAY HAPPY HOUR!
Join your CrossFit Cedar Park Family on Friday night, December 16th at 6pm at Sherlock’s Baker Street Pub & Grill for some drinks and appetizers!
For a WOD demo, check out our Facebook Fan Page
Dynamic Warm up
Group warm up
med ball situps 20lbs
Wod 2 from the all cities open.
Deadlift reps begin and end at the floor. This means the weight may not be
dropped. If it is dropped from the top that is a “No rep”
Front squats reps begin and end with an open hip at the top. Ensure open hip.
Shoulder to overhead. the rep begins and ends at the shoulder. If the weight is dumped from the top that is a “No-rep”
Record total reps
In 2 minutes
100 meter sprint (gasser style)
deadlifts (135, 100) as many reps as possible in the remaining time.
rest 1 min
100meter sprint (gasser)
front squats (135, 100) as many reps as possible in the remaining time
rest 1 min
100 meter sprint (gasser)
shoulder to overhead (135, 100) as many reps as possible in the remaining time.
Foam roll lats
shoulder stretch in band
foam roll quads