Seamus Transformation

Check out Seamus Before and After Photos!

Read all about how he Transformed himself at CrossFit Cedar Park – HERE

REMINDERS

Don’t forget your $ when you come to class. Drop your extra change and bills into our donate boxes for our athletes!

OPEN GYM – Saturday 9:30am followed by a Paleo Bake Sale – proceeds are to help off-set the cost of our athletes going to regionals. Plus – sweets after sweat is AWESOME!

CrossFit Kids Spring Break Camp – Monday – Friday 10am – 11:30am – Cost for the week is $75.00. Drop in rate per day is $17 – contact Victoria@crossfitcp.com to register

Ready to make your own transformation?

I Do The Impossible Challenge 2 will kick off on Saturday, March 31st – details and registration will be posted Friday Night. This is limited to 30 participants!

 

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

 skill

5 bulgarian split squat each leg (with dumbells)

7 box jumps

afap

rest 2 min

3 rounds

record splits and weight.

 wod

Time trials.

row each distance. rest as needed between sets

1k

750

500

 MAD MOBI

Hamstring bondage

pigeon

knee on the wall

press ups

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