This is your community – get involved

 

ANNOUNCEMENTS

Take Flight Challenge Fundraiser

February 16th

What is this fundraiser all about? Its about helping kids in under-served areas of Austin get the help that they need and deserve!!

Phoenix Arising Aviation Academy sponsors these kids and helps teach them math and science through the principles of aviation. Help us help these kids. GET INVOLVED!!

Weight *Lift * Drag * Thrust

That is what makes a plane take off. That will be the workout.

Kids Ages 5 -11 will have their own workout and we would love to have them participate!

Teens will have a modified version of the Adult Workout

2 Categories – Kids/Teens and  Adults

Did you ask about PRIZES? YES! The kid and the adult who raises the most money will win a  Flight Instruction in the Flight Simulator! The WINNERS of the workout will have a package provided by our friends at Fringe Sport!

We need you to

1. REGISTER

 2. DONATE

3. Volunteer (email victoria@crossfitcp.com)

This day will be awesome!  We will have a DJ, Vendors, tshirts for sale, a really cool tshirt to purchase!!

GET INVOLVED! THIS IS YOUR COMMUNITY!

What else is going on?

Saturday 9:30am – Open Gym led by our newest Apprentice – Jon Mears!

Sunday 9:00am & 5:00pm – RE-FLEX- I’ve heard some moaning and groaning about sore, tired and tight muscles. This is your class! and you know you need it! Start your recovery with Re-Flex on  Sundays!

Little Black Dress Project is SOLD OUT!

Iron Swag – Guys Challenge. Details will be released this week!

Now! – Get your workout!

 

Dynamic Warmup

6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

  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 GHSU/GHBE

Wod
Max reps in 7 min of
10 Chest 2 bar pull ups
15 kb swings  1.5/1

Rest  2 min

10 touch n go deadlifts
Rest
3 x
Record weight and splits

MAD MOBI 

Press ups
Knee on the wall
Foam roll lats
Pigeon

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