Iron Swag


Iron Swag Guys Program

This guys program is about getting strong and changing the way you present yourself in and out of the gym.

Challenge Includes:
– Before and after photos & tape measurements
– Opening meeting with goals setting (course outline explained
– Iron Swag Journal for workouts, food, and notes
– Nutritional guidelines that will set you up for a healthier eating lifestyle
– Accountability! Weekly check in’s with your Iron Swag Coach
– Personalized at home workouts
– T-shirt
– Baseline and final workout with BYOM (Bring your own meat) Party at the beginning and end.

Kickoff: February 23rd -4pm
Final: April 13th

Cost: $100

(only a few spots left)

REGISTER

 

CROSSFIT OPEN

The Open is an exciting, worldwide, all inclusive CrossFit competition, and we want all of our members to participate… whether you are a beginner or a firebreather!

This year, all CFCP members who register for the 2013 CrossFit Games Open and participate accordingly will be entered into our drawing at CrossFit Cedar Park.
3 winners will receive a free month membership, and one winner will receive a new pair of Reebok shoes!

What are you waiting for, register today!

https://games.crossfit.com/cf/login?returnTo=%2Fcompetition&flow=games

CFCP Judging times:

Friday’s workout each week during the Open will also be the games workout, to be scored during your class time by a judge.

Saturdays at 11:00am will also be available for scoring by a judge.

*Contest applies to any current member that properly registers for the Open, participates in all workouts, and submits their scores properly before the deadline each week.

*The top performance worldwide for men and women in each workout will win $2,013. To be eligible for the prize money, you must provide video of your workout. Affiliate validation is sufficient for qualifying for Regionals, but only workouts that have video verification will be eligible for the prize money.

SATURDAY – Open Gym 9:30am

SUNDAY – Re-Flex is BACK!! Come get your mobi! 9am or 5pm

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)

Skill 

5-7 minutes
Handstand hold/walk practice.

Strength
Snatch lift off
Snatch pull
Snatch

3-3-3-3-3
Should be heavy

WOD 

Emom 16 minutes
Odd minutes
7 kb snatch (alternate hands each round)
Even minutes
5 barbell touch n go power snatch

MAD MOBI
75 frog legs
Hamstring up n over
Keg stretch
Shoulder bully w kb

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