Seamus in a dress??

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
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)


Box Jumps/Push Press/Toes 2 Bar – descriptions


Workout 12.3

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)
9 Toes-to-bar

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