Emom work

NEW REFLEX TIMES & DAYS!!!!!

Saturday – Following open gym at 10:45

Sunday – 6:00pm (ONLY)

Tuesdays – 7:30pm

Remember this is included with the Gold Membership. All others we have a $12 drop in or a monthly rate you can pay.

R

 Kettlebell Seminar

Saturday, 11:00 – 1:00

This 2 hour seminar will teach you how to make smooth movements utilizing the kettlebell. If you had trouble with Friday’s Kettlebell Workout, then you belong in the seminar. Learn to snatch and clean and jerk with ease, and some learn some fun new movements you never even thought about. Attending this seminar gets you a discount off your first month of the MAD Kettlebell Club. A new class coming soon!

Coach Austen and Coach Jon

REGISTRATION

April 27th

BBQ Plate & Silent Auction Fundraiser

BBQ provided by our own Grill Master Ross Brookshire. Sides and Fixins by Smokey Mo’s and Cody

11:30 – ?

Benefits Cedar Park’s CrossFit Individual and Team  Athletes 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!

Organizers are Wladi, Carson and Victoria

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!

Purchase Tickets

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 – Sam 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/Strength
30 strict toe 2 bar
20X0 tempo(2 second negatives)

7 minutes. Pistol practice.

Wod
Emom 20 minutes
Odd minutes
Back squats.  6  heavy
Even minutes
dips.  Weighted. If possible  6

If time
Tabata sit ups.

 MAD MOBI
Press ups
Shoulder bully
Knee on the wall
Shoulder band stretch

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