Fit & Fun

CrossFit Open 13.3 will be released tonight

Any guesses?

This WEEKEND!

NO OPEN GYM

Instead
We have a FREE INTRODUCTION to CrossFit Cedar Park
9-11am at 609 W. Whitestone Blvd
You refer someone, YOU could win a $75 gift card
Not signed up with us?
YOU could win 6 months free unlimited membership or a pair of Reebok Nanos.
What are you waiting for? REGISTER
You be the judge! Don’t forget to vote for
Best of the Best
BEST GYM IN CEDAR PARK
BEST PHYSICAL THERAPIST – Michael Tillman
ALL Blanks must be filled in with a choice or NA
Don’t forget our friends in the area as well!
SUNDAY
9am & 5pm REFLEX
I’ve seen lots of you walking around all gimpy from the Open Workouts! Get your mobi on!!!

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)
Burgener warm up
Then
Strength
Build to a heavy
Clean in 10 minutes.
 wod
Run 800 meters
20 kb snatch (1.5/1)
20 goblet squats.
Rest 2 min
3 rounds for splits
MAD Mobi
Calf stretch 2 min holds
Lat band stretch
Knee on the wall
Press ups

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