Congratulations to the CrossFit Cedar Park Athletes and MaD Athletes that Competed in Godai Elements this past Saturday.
Everyone leveled up and learned a ton. All Champions.
Wesley (CrossFit Lafayette) and Amanda (Premier CrossFit) took 2nd place in the co-ed division
JB and Becca had an amazing performance
Coach Carson and Coach Wladi took First Place in their division.
(not pictured Andre and Kristian -CrossFit Lafayette)
Work smart and work hard. Level up gang.
NO OPEN GYM on Saturday. Holly Jolly IV kickoff at 9am
10:30am Free Paleo Talk
Sunday – 9am Re-Flex
Saturday, December 1st
dynamic movement prep
6 of each
pvc arm circles
Group warm up
6 count burpees
10 each of
bottom squat hold 30sec-1 min (first round only)
push ups (2nd round hand release)
You can ham drill for dynamic movement prep it combines several of those movements.
Toe 2 bar
4 rounds for perfection.
1 set to failure. (8-12 reps) should be 50-60 % of max
Row 1k rest
Roll quad w bb/it band
Thoracic extension on the wall