Got Skillz?

 

 

 

 

 

 

 

 

Coach Wladi and Wesley Sun Chee Fore competed this weekend at Summer Crush

 

 

 

 

 

 

 

 

Deric, Carson, Carolyn (Waco) and Steve (Centex) and Rochelle competed at Europa Team Competition

 

UPCOMING

Epic Challenge on Saturday! All levels welcome! $50 throw in and includes cash prizes and tshirt!

NO OPEN GYM Saturday!

September 22nd – CrossFit Cedar Park 5th Birthday Bash! Details coming soon!

September 28-30 – MaD Athlete Training Camp – Want to compete? Then don’t miss this camp!

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

L – sit holds
Accumulate three minutes

Strength
front squat
tempo is 12X1. (2 seconds pause at bottom)

5-5-5
3-3-3

Mad mobi
Knee on the wall
Pigeon

Wod
Amrap 15 minutes
Run 400 m
10 Burpee pull-ups
10 situps

Mad mobi
Calf stretch
Lat stretch band
Bicep stretch

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