Congratulations Liz & AJ!

Congratulations Liz & AJ! They tied the knot in Sante Fe over the weekend!


Open Gym this weekend at 9:30am with Coach Carson

January 28th – Kettlebell Seminar

12-2pm at 609 W. Whitestone

Teach the efficient techniques of the Russian swing, Snatch, Clean, Jerk, and lastly the clean and jerk.

Conducted by Mark Geras,  Intermediate Level 2 Coaching Certification with the RGSF (Russian Girevoy Sport Federation) for Kettlebell Sport, Rank 3 in Kettlebell Sport Biathlon.

Limited Space – $25



This distinct course includes barbell, kettlebell, dumbbell, sandbags, olympic lifting, atlas stones and sleds to build you as a powerhouse. Programmed by owner and expert head coach, David Tillman, who has over 20 years experience creating results for professional athletes, weekend warriors, CrossFit athletes and everyone in between.

SuperStrong is a potent program. The time you spend focusing on strength in this class powerfully improves your ability to meet RX requirements with faster times and better technique. Improving your over all performance in turn increases your fitness capabilities globally in the ten areas of fitness CrossFit group classes address. After SuperStrong, see the RX requirements feel easier, increase your limits, improve core stability, and create amazing results!

SuperStrong’s unique, dynamic 8-weeks:

When: January 30, 2012 to March 26, 2012.

Monday and Wednesday from 6:30pm-8:30pm

Where: CrossFit Cedar Park’s 609 Box, 609 W. Whitestone Blvd. Cedar Park, TX 78613

Cost: $480 for the 8 weeks, or 2 payments of $240


Alumni – Don’t forget about the SuperStrong Graduate Program!

Project Little Black Dress (Ladies Only)

Feb 20-March 30

The program includes:
-Before and after photos & measurements
-Opening consultation with goals setting (course outline explained)
-LBD Journal for workouts, food, and notes
-Nutritional guidlines that will set you up for a healthier eating lifestyle
-phone coaching – unsure as to how things are going? Need advice? Call us!
-Personalized at home workouts
Members: $75

Non Members: $75 + bronze membership





Dynamic Warm up
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

Group warm up
6 count burpees
10 each of
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
push ups (2nd round hand release)

Skill. For gymnastics

Chest 2 ring or chest to bar pull ups

Then muscle up practice.
10 minutes
Adjust according to skill.
Work mups
Pulls or dips. Based on needs

3 muscle ups Scale as needed.
7 burpees
21 kb swings
5 rounds for time

MAD Mobi
Foam roll Lats
Wrist stretches
Press ups
Corner stretch

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