9:30 – Open Gym
10:45 – ReFlex
9:00am – ReFlex
6:00pm – ReFlex
Dinner & a Movie
Friday, August 2nd
Bring your favorite paleo food or snack and join us for
“Every Second Counts”
Every Second Counts takes an inside look at the CrossFit culture and community, where time on a stopwatch reigns as the supreme measure of performance
We will play a kids movie in our children’s area as well
BYOB and Bring your own chair
Please RSVP so we have a head count
Mondays & Wednesdays
Starting July 22nd
Wednesdays & Fridays
Starting August 14th
(prorate is available 1x per week or if you need to start late or miss classes)
NEW KIDS CLASS!
Coinciding with the adult class!
email email@example.com for details or a kid-add on rate!
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.
I DO THE IMPOSSIBLE CHALLENGE III
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
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
$150 – Early Registration (thru July 26th)
$175 – Regular Registration (July 27th – August 9th)
$200 – Late Registration (August 10th – 16th)
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)
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 movement prep
6 of each
pvc arm circles
Group warm up
6 count burpees
10 each of
bottom squat hold 30sec-1 min (first round only)
push ups (2nd round hand release)
pike and V ups: 3x 10 each movement
-sitting on floor in pike position, put hands down on side of legs and lift legs
off ground. Keep legs as tight as possible throughout exercise. Don’t let legs hit the ground until you complete 10. Repeat exercise in straddle position, with hands being put down between legs.
Start with burpees
Each minute on the minute perform 4 burpees
150 wall ball 20/14
Knee on the wall
Hamstring up n over