A Few Things We Love…

 

CrossFit Cedar Park wishes you a great Valentine’s Day!  We love Fitness, and we love Overhead Squats…

 

If you want to workout at the Take Flight  Challenge Fundraiser this weekend (in place of Open Gym), please REGISTER so we have a count and can set up heats. If you want to come last minute, no worries, we will fit you in. There is a suggested donation of $10. You can make that donation to a participant or you can do a throw-in on Saturday.

We have lots of vendors coming out with good stuff to buy, we have music, food, DJ and a workout! What more could you want?

 

There is NO RE-FLEX on Sunday! Coach Stacey is getting hitched!  YAY STACEY!!

 

 

You know what else we love?  Olympic Lifting.  We are one of a few select boxes that has Ursula Garza Papandrea.  The highest ranking female in USAW and The only Level 5 in Texas.  Check out her site

http://www.weightliftingwise.com/

Then sign up for her class and show your love for the barbell and I assure you it will show you some love back.

OLYSTRONG

New 8 week sessions start on Monday, February 18th.

4:30pm & 5:30pm

You must SIGN UP in order to attend. If you are currently enrolled, you will NOT automatically be re-enrolled without letting us know.

 

Thursday
Dynamic warm up
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)

Internal/external rotation
Thoracic extension  wall

Skill
30 hand stand push ups
For quality

Strength
OH squats
5-5-5
3-3-3

WOD
21-15-9
Oh squats 135/95
Lateral barbell burpees

MAD MOBI
Knee on the wall
Keg stretch
Lat stretch band
Shoulder bully

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