Things you need to know – read this

Thanks to everyone who came out on Saturday to raise money for the Hotshots 19. We raised a total of $600 at our open gym and that doesn’t include those who chose to donate directly to the website. To date, the CrossFit community has raised over $197,000 for the families of the Hotshot firefighters who lost their lives on June 30th. We know this won’t replace their loved ones, but hopefully this helps to replace some of the financial benefits they lost on the same day they lost their spouses and fathers.

What is next?

BARBELLS FOR BOOBS!

Join us at CrossFit Centex on October 5th, to raise money for Mammograms in Action.

Want to know more?

http://www.barbellsforboobs.org/

Help Save a Pair!

REGISTER

Things you need to know!

Olystrong

September 16th – moving to Wednesdays and Fridays at 10:15am and 4:30pm

Contact info@crossfitcp.com to join the class!

Competition Season

is here!

All of our coaches offer personal training. Coach Austen is offering competition preparation training to up or hone your skills to get you ready for those competitions coming up. Whether you are a beginner, intermediate or advanced. Don’t miss out on a competition because you don’t feel prepared. Email Austen@crossfitcp.com for more details!

dynamic movement prep
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
Leg swings.

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)

50 heavy Russians

Skill/strength
OH squat
3-3-3-3

Mobi
Keg stretch
Roll bicep with barbell

Wod
3 rounds for time
10 oh squats  105/75
400 meter run

Immediately upon completion of the wod you have 90seconds to get max
Double unders.

Then
If time:
100 jack knife situps for time

Mad mobi
Calf stretch
Hamstring up and over
Lat stretch

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