Michaela’s Story

I started CrossFit in May of 2011 after my best friend, Becca started it and told me she loved it. I was extremely out of shape and had not been to a gym in over 5 years. As a nurse, I flet the need to improve my health and live a lifestyle that I want my patient’s to achieve. I attended open gym and really had a lot of fun.

 In the beginning I was very hesitant to push myself out of my comfort zone, but with Becca and my coaches guidance, I began to progress quickly, developed my skills and became stronger than I thought I could be.

 I am an individual with a short attention span, so the constantly changing workouts and movements really keep me interested and coming back for more, but the best part is the community aspect. I love when I PR because that shows me I am still improving, my hard work is paying off and I always have friends cheering me on and enjoying the pain and sweat with me.

 I have lost 40lbs and my strength impresses me. I feel more confident and I owe it all to CrossFit Cedar Park.


Open Gym at the Reebok  Store – 12pm

Outlet Stores in Round Rock

Hero Course

Sunday – 7am


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
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
push ups (2nd round hand release)

Build to a max rep bench press.

Yep I said bench press.  (use spotters)

Time trials

Row 1 k
Row 500
Row 250

Corner stretch.
Lat band
Shoulder bully with kb.
Press up

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