EMOM CityPic

The puppy cam pups at Warrior Canine Connection are growing up so fast!

 Picture from Woddawg Facebook page

INFORMATION!!!!

Saturday, 9/22 – 9:30am Open Gym with Coach Austen,

Kids Open Gym with Coach Victoria

9/22 – WODDAWG Brands will be at our open gym for shirt sales. Proceeds from any sales that day will be donated to K9s For Warriors in the name of CrossFit Cedar Park

CFCP 5th Birthday Party!!!!!

Its almost time to get on the boat. The Boat is ready to go, it just needs you to buy your ticket! Don’t forget to bring towel and water. No GLASS Please!

Buy Tickets

 

 

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/Strength

50 n 50 ghd

Hang squat cleans
3-3-3-3-3

WOD

Emom city

Emom for 5 minutes on minute 5 double the reps (10/20)
5 box jumps
10 kb swings

Rest 1 minute

10 minute emom

4 cleans (155, 105)
4 burpees

Last minute. Double the reps.

As soon as the last minute is complete run a 400 meter tt

Mad mobi
Calf stretch 2 min
Press up
Sit on lacrosse ball
Hamstring up n over

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