OH Squats

CFCP Teamwork

FUNDRAISER

Join us Saturday, April 27th

11:30 – 2:00

SILENT AUCTION & BBQ

(prepared by Sponsors Ross Brookshire & Smokey Mo’s)

This fundraiser will benefit all of our athletes who are traveling to San Antonio  to compete at the CrossFit South Central Regional Competition May 24-26th.

PURCHASE BBQ PLATE

Silent Auction Items Include (but not limited to)

Autographed Longhorn Jersey by Earl Campbell, Cocktail Cruise, Personal Training by Coach BiggDave, Jewelry, Spa Gift Cards, Themed Baskets (Beer/Wine, Mobility, Kids Summer, and much more!)

24 Day ADVOCARE/CROSSFIT Challenge

The 24 Day Challenge, products, workouts and coaching to help you look, feel and perform better.

Kick-off Meeting and Baseline Workout:
Tuesday, April 30th – 6:30pm at the Box
Challenge begins May 4th and runs through Tuesday, May 28th.

Starting Body Assessment & Preliminary workout: Tuesday, April 30th

Ending Body Assessment & Final workout: Tuesday, May 28th

Prizes will be awarded to the 3 most changed athletes based on measurements from 3 categories: inches lost, bodyfat % lost, and performance increase in the specified workout.

Cost: $20 Throw-in to go back to prizes

Check out the Event Page for Challenge Rules

Space is limited to 20

REGISTER

REMINDERS

 

Saturday

9:30am Open Gym

10:45 – ReFlex

11:30 – BBQ & Silent Auction

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)

Strength/Skill
OH squats.
Build to a heavy 3 reps

Wod
4 rounds for time of

15 oh squats (75/55)
15 wall ball

MAD MOBI
Roll quad w bb
Thoracic extension wall
Shoulder band stretch
Quad stretch lying on stomach

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