Tire Flips – oh yeah!!

INFO YOU NEED TO KNOW!!

TONIGHT!

7pm – CrossFit Wods from the Vault

This week is “Eva”

Throw-in is $10 and its byob to party afterwards!

Saturday

Open Gym – 9:30am with a very own Punk Rock Coach JON!

Sunday

Re-Flex – Last week for 9am & 5pm

The times will change for next Sunday – stay tuned!

April 20th

Kettlebell Seminar

11:00 – 1:00

with Coach Austen and Coach Jon

REGISTRATION Coming soon!

April 27th

BBQ Plate & Silent Auction Fundraiser

11:30 – ?

Benefits Cedar Park’s CrossFit Team from CFCP!

We will be pre-selling BBQ Plates and have Silent Auction Items!

Help sponsor your athletes!

If you can donate an item for the silent auction, email JBarrientes80@gmail.com

May 11th

FUNDRAISER for Regional Athletes!

CFCP Yard Sale!

We need your donations!

May 19th

CrossFit Day with the Round Rock Express!

1:05pm Game. Discount Tickets Available!

PURCHASE

May 24-26

South Central Regionals at the Freeman Coliseum in San Antonio

Regionals SWAG is coming soon!

June 14-16

MAD ATHLETE TRAINING CAMP

2 1/2 days of AWESOMENESS!

* Individual Physical Therapy screening
* Mobility importance and technique education – Michael Tillman, DPT
* Programming for the competition season – David Tillman (currently has 11 athletes competing at the Regional Level)
* CrossFit Swim Training – Wladi Montoya
* Nutrition: In season, Off season, and Game Day – Nikki Isbell
* Olympic Lifting Technique: Chad and Jodi Vaughn
* Pose Running: Valerie Hunt
* Gymnastic Training – David Durante, 2008 Olympic Alternate
* Mental Training for the Competitor – Sarah Blavet
Multiple CrossFit Workouts each day
Training vs Competition Workouts

REGISTRATION

Alumi – contact robin@crossfitcp.com for your pricing.

 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 tire flips.

Then

 For work.
10 rounds
1 tire flip
Jump in and over
(Flip back the other direction)

 Wod.
My kb and me.

3 rounds for time. (1.5/1)
20 goblet squats
20 steps lunges (holding kb)
20 yards farmers carry.
20 kb cleans

Must hold kb the entire wod

 MAD MOBI
Press ups
Thoracic extension
pigeon
Knee on the wall

 

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