Congratulations Liz & AJ! They tied the knot in Sante Fe over the weekend!
REMINDERS & UPCOMING
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
Non Members: $75 + bronze membership
Are you LIMITLESS?
Dynamic Warm up
6 of each
pvc arm circles
Group warm up
6 count burpees
10 each of
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.
Adjust according to skill.
Pulls or dips. Based on needs
3 muscle ups Scale as needed.
21 kb swings
5 rounds for time
Foam roll Lats