Snatch!

 

Things to know!

OPEN GYM – Saturday 9:30am

Open Gym is a free community workout. You may invite your friends, family, coworkers or strangers to come try out CrossFit Cedar Park.  If you’ve never been to our place, you can find our paperwork on our website, fill it out and bring it with you!

REFLEX – Sunday 6:00pm

What is ReFlex? It is a time for mobility and flexibility work. It will help you recover from this week’s wods and get you prepared for next week. Lack of mobility and flexibility will keep you from PRing your wods, getting those overhead squats, kipping pullups, snatch and more. It will also make you more prone to possible injuries.

GET STRETCHY! with STACEY! This is included with your Gold Memberships and all others are only a $12 drop in.

Check our FACEBOOK PAGE for all the other events we have going on!

Barbells for Boobs

Central Texas Oly Meet

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)

Thoracic extension.
20 single leg rdl (10 each leg)

Burgener warm up

Hang snatch
3-3-3
then
Full Snatch
1-1-1-1-1

Wod.
18-15-12-9-6-3
Wall ball (20/14)
Power snatch (135,95)

Mad mobi.
pigeon
Press Ups
Keg stretch
Knee on the wall

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