Chest to bar

Upcoming!

Open Gym Saturday at 9:30am with Coach Wladi!

Saturday, April 14th – Paleo BBQ with Olympian Chad Vaughn, National Weight Lifting Champion Jodi Vaughn and CrossFit Centex – BBQ at the Box in Belton at 1pm. Let robin@crossfitcp.com know if you plan to come. Its BYOM (bring your own meat) to grill!

Saturday, April 21st is Open gym and Kids open gym

REGIONAL GAMES in San Antonio – April 27-29 at the Freeman Coliseum in San  Antonio! We should have our “Unbroken” shirts in next week and we have some really awesome matching sunglasses coming soon too! Hotel in SA is the MainStay Suites by Fort Sam. We need a Costa Azul folks so plan to come and support our team!

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
strict weighted pull ups
5-5-5-5
If you don’t have strict pull ups perform negative pull ups.
WOD

in 2 minutes
row 250 meters
followed by as many air squats as possible in the remaining time.

rest as needed between rounds.
4 rounds
score total number of squats.

MAD Mobi

roll quads with bb
knee on the wall
pigeon
press ups

 

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