Skill – Muscle-ups

THIS SATURDAY

No Open Gym

Gymnastics Movement Seminar

9-11am

REGISTER

OLYSTRONG

Mondays & Wednesdays

Starting July 22nd

4:30pm

REGISTER

 

I DO THE IMPOSSIBLE CHALLENGE III

is here!!!

August 17 – October 12

What is the IDI3 Challenge?

This Challenge is designed for you to achieve what many people believe is impossible. During an 8 week period, with your team of Coaches from CrossFit Cedar Park, you will set and accomplish goal that will improve your health, change your life and challenge you to do what YOU thought was IMPOSSIBLE! and you will have fun doing it!

Here is what you get

  • Your own personal CFCP Coach for 8 weeks
  • Kickoff and Ending with a Benchmark Workout
  • Goal Setting Meeting
  • Customized Nutrition Plan
  • Weekly workouts emailed to you to accomplish outside of class
  • Requires 2x per week CFCP class workouts
  • CFCP Wod Journal and Food Log
  • Before and After Photos
  • Before and  After Measurements
  • Weekly grading of food logs
  • Nutrition Seminar
  • Skills Training with your Coach
  • Teammates to help keep you accountable
  • I Do The Impossible Challenge T-Shirt

Prizes

Meeting or exceeding your goals is the ULTIMATE PRIZE.

However, in addition, the Winning Team will receive an extravagant prize  and swag.

The Overall Winning Person will receive an Unlimited 6-Month  Membership

Investment

Current Clients:

$150 – Early Registration (thru July 26th)

$175 – Regular Registration (July 27th – August 9th)

$200 – Late Registration (August 10th – 16th)

New Clients:

Requires Challenge Fee, Elements and a commitment of 2x per week CrossFit for 2 months. This may be divided into multiple payments.

Challenge Fee Schedule Above

$50 Elements – 3 personal training sessions (1/2 off regular price)

2x per week $130 per month (3x per week and unlimited options available)

Limited Space

This challenge and its workouts are designed to be completely modifiable to any level of fitness. Our goal is to see you happier, healthier and for you to shed body fat, gain strength and be accountable to yourself, your coach and your teammates!

To Register Click  HERE

If you have any questions, please contact Robin@crossfitcp.com

 

 

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 
Muscle up transitions/muscle ups

Strength 
Clean pulls.
As slow as possible floor to knee then accelerate up the thigh and explode at the hip.
3-3-3-3-3

Wod 
Amrap in 5 minutes
5 muscle ups
10 hand release push ups

Rest 3 min

Then 
3 rounds for time of
15 box jumps
21 toe 2 bar

Mad mobi 
calf stretch
lat band stretch
Frog legs
Press ups

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