First Girl up – Helen


Saturday – Open Gym 9:30am

MONDAY – Labor Day – Closed except for 1 wod at 8:30am (yes! 8:30am) We will be heading to Schlitterbahn following the wod – everyone is welcome to join us!

Saturday, September 22nd 

CFCP 5th Birthday Bash

at Lake Travis via Premier Boat Cruises

4pm – 8pm

Adults $20, Kids under 15 – $15



dynamic movement prep

6 of each

lunge stretch

leg cradle

hand walks

pvc arm circles

Leg swings.

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)



Kb swing. Work efficiency and initiating movement from the hip.


Warm up movements


3 rounds for time of

400 meter run

21 kb swings (1.5,1)

12 Pullups




If time

Db/kb lunges. (each leg)



Mad Mobi

hamstring up n over

Calf stretch

Lat band

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