Girl #3

2-Time Olympian, Chad Vaughn

Join him for 2 training sessions at the MaD Athlete Training Camp – September 29-30

Want to compete? This is your camp

Individualized Screening and Mobility Program
How to structure your off-season Programing for Competitive Crossfit
Technical Instruction on Crossfit Movements and when to adjust technique
Technical swim instruction
Swim Wods
Nutrition for training, pre-competition and competition
Muliltple Olympic lifting sessions with 2 time Olympian Chad Vaughn and National Champion Jodi Vaughn
Multiple Wods with High Level Athletes
BBQ, T-shirts and Swag

Register

UPCOMING

Saturday – Open Gym at 9:30am

Monday – Labor Day – Closed except for 1 wod at 8:30am then join us at Schlitterbahn

Saturday, September 22nd – CFCP 5th Birthday Bash on a Boat! Tickets on Sale now!

 

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

jacks

high knees

butt kicks

bottom squat hold 30sec-1 min (first round only)

squats

push ups (2nd round hand release)

 
Skill

Handstand push up progression

 
Deadlifts

Build to a heavy single in 10 minites not a max.

 
Diane

21-15-9

Deadlifts (225,155)

Hspu

 
Mad mobi

Press ups

Hamstring up and hold

Then over

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