Kettlebell Seminar

Learn new Kettlebell Techniques that will help you PR your wods. When? Saturday, Jan 28th from 12-2pm

609 W. Whitestone, Cedar Park, TX

You do not have to be a member of CFCP to attend

Mark Geras is Russian Kettlebell Certified and Level 2 Biathlon. He was also the Men’s Champion this past weekend at the Biathlon.

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OPEN GYM – Saturday at 9:30am

 

Project Little Black Dress 

LADIES! Want to try out CrossFit for 6 weeks and lose a dress size?

2009 CrossFit Gamer, Coach Nikki Hall Isbell can help you accomplish your goals.

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SuperStrong

Jan 30 – Mar 26

MW 6:45 – 8:30pm

609 W. Whitestone Blvd

2 spaces left – REGISTER

SuperStrong Graduates

Jan 30 – Mar 26

MW 7:30 – 8:30pm

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DYNAMIC WARMUP

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

Group warm up

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

Skill

50 n 50

WOD

Max reps in 7 min of
10 Chest 2 bar pull ups
15 kb swings

Rest 2 min

10 touch n go deadlifts
Rest
3 x
Record weight and splits

MAD MOBILITY
Press ups
Knee on the wall
Foam roll lats
Pigeon

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