Triple Threat Monday

UPCOMING EVENTS

MaD Athlete Training Camp

MaD Training Camp is a weekend long intensive to educate you to the next level of your athleticism. This focused training camp is open to all Crossfitters interested in competing.
With some of CrossFit’s finest trainers, MaD Training Camp will provide:
Individual Physical Therapy screening and Mobility importance and technique education with Michael Tillman, DPT, NSCA-CSCS, CrossFit Level 1, CrossFit Nutrition
Programming for the competition season with Coach David Tillman, BS, NSCA-CSCS, CrossFit Level 1, Endurance, Olympic Lifting, Nutrition and 20 years experience programming for athletes
CrossFit Swim Training with Coach Wladi Montoya, CrossFit Level 1, Gymnastics Training with Carl Paoli, College Swimming Athlete
Nutrition: In season, Off season, and Game Day – 2009 Games Competitor, Nikki Hall Isbell, CrossFit Level 1, Nutrition, Gymnastics, Olympic Lifting, Endurance
Olympic Lifting Technique: Chad Vaughn, 2-time Olympian and Jodi Vaughn, 2011 National Champion
Multiple CrossFit Workouts each day
Training vs Competition Workouts
…..and of course, MaD Swag
Preliminary Schedule:
Check-In:
Sep 28th, 5:00pm
Training Intensive:
Saturday Sep 29 8:00am-5:00pm
Sunday Sep 30 8:00am-5:00pm
Cost: $399.00
** Cost can be broken into payment. Contact robin@crossfitcp.com to get this set up.
EPIC  CHALLENGE IV
August 25- October 6
The Epic Challenge is a 6-week challenge to see how much you can improve during that period of time. August 25th a baseline time will be set. 6 Weeks later on October 6th, you will complete the workout again and see how much you can improve.
Categories – Beginner, Intermediate, Advanced, (men and women)
Limit is 10 people per category!
Throw-in: $50 – includes a t-shirt
Prize: $20x number of participants in your category
Winner is decided by percentage of improvement and wins the cash!
If you are not a current CFCP Member, you may sign up for the Epic Challenge if you sign up for a 6-week program with us. Minimum 2x per week.
If you have any questions about the 4th Annual Epic Challenge Program, contact robin@crossfitcp.com
There will be no makeup for baseline or the finals. Please register only if you can make both dates.
CROSSFIT CEDAR PARK 5th Birthday Party! 
September 22nd – details coming soon!

 Monday

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)

Triple threat Monday

WOD

3 rounds for QUALITY

15 abmat sit ups
12 strict toe 2 bar
9 box jumps.

MAD MOBI
Calf stretch
Lat stretch

WOD

21-15-9
Hang power cleans (135,95)
Burpees

Mobi madness
Pigeon
press ups

WOD

3 rounds for reps of
1 min row for calories
1 min double unders

Mad mobi
Roll calf w bb
Hamstring up n over

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