Leveling Up!

 

 

 

 

 

Congratulations to the following guys! Matt Plemons for his CF-L1 Certification, Javier Ayala on his Kettlebell & Strongman Certs! (Photo by Brian Sullivan), Austen Cochren on his Kettlebell Certification, Rafael Saenz on his CF-L1 and graduating from Concordia University with his degree in Kinesiology!

Way to level up!!!

What do you need to know?

Monster Garage Sale

Saturday 7am – at the box

DONATE & SHOP!

Open Gym

9:30am

Re-Flex

10:45

SUNDAY

Re-Flex

6:00pm

CrossFit Day at the Dell Diamond

Sunday, May 19th

1:05pm

Bring the family out to the ballpark to celebrate  CrossFit Cedar Park’s accomplishments!

$10 per ticket

Can purchase through us!

BUY 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

Skill
Handstands and
Hand stand push ups

Strength
Thruster
3-3-3-3-3

Mad mobi
Samson stretch

Wod
Emom for 8  minutes
5 pull ups
7 box jumps

Rest
Mobi Madness
Lat band stretch
Calf stretch

Wod  2

In 6 minutes
Run 800
Max reps cleans (155,105)

Mad mobi
Keg stretch
Knee on the wall
Calf stretch

 

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