Swimming & CrossFit

How is your swim technique?

Our MAD Athlete Training Camp will be trained by two CF-L1 Coaches who were both competitive swimmers. After working technique, swim wods!!!

This weekend will include:

Nutrition for the Athlete by Nikki Isbell

Year Round Programming by David  Tillman

Pose Running by Valerie Hunt

Olympic Lifting by Chad & Jodi Vaughn

Therapy Screening and Personalize Mobility Program by Michael Tillman

Swim  Technique and Wods by Wladi & Sam Montoya

Multiple High Level wods by Carson Thomas and  David  Tillman

If you aren’t here – you are missing out!

Just a couple of spots left

REGISTER 

COMING SOON

Saturday – NO OPEN GYM

February 9th – Couples Therapy Competition at CrossFit Round Rock – come cheer on your CFCP Athletes

PROJECT LITTLE BLACK DRESS

Kickoff:  Feb 11th. Challenge dates: Feb 18th – March 29th

REGISTER

TAKE FLIGHT CHALLENGE FUNDRAISER

Workout and Fundraiser to benefit under-served kids in the areas of math and science through Phoenix Arising Aviation

DETAILS AND REGISTRATION

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)

Strength

50 heavy Russians

Front squats
3-3-3-3

2 sets of tempo 32X1 front squats
8-12 reps

Wod

Intervals
Run 200
20 kb swings 1.5/1
20 push ups

Rest 2 min

3 rounds

MAD mobi
Roll calves
Hamstring up n over
Shoulder band
Press ups

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