Caveman

Many of you know Doug Douma. He has been part of our CrossFit community since April 2011. Doug has taken on the amazing journey of hiking the Appalachian Trail. Right now he is at mile 1,647. He has to be done by September when he will start another journey at Seminary School

Follow Doug’s blog here

THIS SATURDAY

No Open Gym

Gymnastics Movement Seminar

9-11am

REGISTER

OLYSTRONG

Mondays & Wednesdays

Starting July 22nd

4:30pm

Wednesdays & Fridays

Starting August 14th

10:00am

REGISTER

NEW KIDS CLASS!

Tuesday/Thursday

9:30am

Coinciding with the adult class!

email robin@crossfitcp.com for details or a kid-add on rate!

SUPERSTRONG

SuperStrong is CrossFit Cedar Park’s design for the athlete to level up in dynamic, powerful, explosive strength. This distinct course includes barbell, kettlebell, dumbbell, sandbags, olympic lifting, atlas stones and sleds to build you as a powerhouse. Programmed by owner and expert head coach, David Tillman, who has over 20 years experience creating results for professional athletes, weekend warriors, CrossFit athletes and everyone in between.

SuperStrong is a potent program. The time you spend focusing on strength in this class powerfully improves your ability to meet RX requirements with faster times and better technique.

*Combination rates are available to current CFCP CrossFitters, as well as putting your regular membership on hold for the duration of SuperStrong.

*Non-members are welcome and encouraged to take advantage of this potent program as well! Contact us for a strength evaluation with David Tillman.

info@crossfitcp.com

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

Strength
Back squats
3-3-3-3-3-3 @85%

50 n 50 ghd

Wod
21-15-9 (total – not each arm)
Kb snatch each 2pood/1.5
Burpees

Rest

In 5 min.

Row 1 k
50 double unders
Pull ups for remainder of time.
Score pull ups
And score all splits

Mad mobi
Lat band stretch
Calf stretch
Press ups
Thoracic ext

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