“Schmalls”

U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.

REMINDERS

24 Day Advocare/CrossFit Challenge

Kick off Meeting Tonight.

Feel free to come for more information

6:30pm at the Box

Re-Flex

7:30pm Tonight!

Saturday

9:30am – Open Gym

10:45 – Re-Flex

1-3pm – Demo at The Reebok Outlet Store in Round Rock

Sunday

6:00pm – Re-Flex

May 11th

Monster Garage Sale – donations needed!

May 19th

CrossFit Day at the Dell Diamond

Come support CFCP at the Dell Diamond!

Tickets only $10 each

Tickets

 

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)

Post drills
Calf warm up and stretch.

“Schmalls”

Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 One-legged squats
20 Kettlebell swings, 1.5 pood
10 Handstand push-ups
Then,
Run 800 meters

U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.

MAD MOBI
Lat stretch band
Shoulder band
Roll calves bb
Pigeon
Press ups

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