Honey Badger Teamwork!
Saturday – Open Gym at 9:30am
1pm – Paleo BBQ with CrossFit Centex in Belton, TX
Saturday, April 21st – Kids Open Gym!
Sunday, April 22nd – CFCP Family Cookout
4pm – 6:30pm at Milburn Park Pavilion
Grab your family, a dish to share and head to the park to play some games and just hang with your CFCP Family . Please RSVP to the facebook invite and if you see a CFCPer that hasn’t been invited yet – share it!!!
CROSSFIT SOUTH CENTRAL REGIONALS!!
WOOT WOOT! The tshirts will be here next week (per the printer)
Shirts will be on sale along with these awesome shades! “Sometimes you just gotta say ‘what the heck’.”
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)
2 sets to failure
Seated db press 41X0.
Meaning from the top 4 seconds to get to the bottom of the movement
1 second pause
X means back to the top as fast as possible
0 means no pause at the top
Weight should be a weight causing failure between 8-12 reps. Record max reps completed
2 min row score calories
2 min pull ups
2 min push press (95,65)
2 min squats
2 min rest
3 rounds for reps
Lat band stretch
Knee on the wall