Want to see Seamus wear a dress for the 12.3 workout? here is how
For $50 in the donation box DURING open gym tomorrow – Seamus will wear a dress for his 12.3 workout. Each week – as donations roll in, Seamus will up the ante by either shaving his legs, chest, arms, wearing make-up. Giving up his pride ALL FOR OUR CFCP Athletes! The money raised will help off-set the cost of our athletes to take off work, travel, stay in hotels and eat for Regionals in San Antonio.
PALEO BAKE SALE! – want something in return for your cash? tomorrow after open gym, buy some delicious paleo baked goods!
CrossFit Kids Spring Break Camp – M-F 10am – 11:30 – get your kids off their booties and moving during spring break.
Saturday, March 17th – Open Gym and CrossFit Kids Open Gym!
Underwater Hydrostatic Weighing – Friday, March 30th
I Do The Impossible Challenge II – kicks off March 31st
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)
Box Jumps/Push Press/Toes 2 Bar – descriptions
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps (M 24″ box / F 20″ box)
12 Push press (M 115 lb / F 75 lb)