Ouchie

Don’t forget that we are participating in Barbells for Boobs on the Pink Bra Tour in Belton, TX

Team CrossFit Cedar Park is joining up to raise money for Barbells for Boobs!
http://fundraise.barbellsforboobs.org/fundraise/team?ftid=24875

1-Follow this link http://fundraise.barbellsforboobs.org/belton/events/pink-bra-tour-stop-4/e26723

& create your personal page (EVERYONE has to do this whether you are registering on your own, creating a team, or creating an event) This will automatically sign you up under the Tour Stop #4 page

2- Log onto your personal page & click on the ‘create fundraiser’ button

3- On the next screen, you will pick Tour Stop 4 & click the green ‘start fundraising’ button

4- Now look for the ‘create team’ button and there you go!

When your members set up their personal fundraising page they will join your team. Just as last year it doesn’t cost anything to set up but please encourage people to donate or raise funds. There are incentives again this year through the online fundraising. Raise $80 –get a B4B tshirt and larger prizes at higher amounts. You can find all of this on the B4B site.

A little bit of further info:

As far as heats this year, we plan to do these first come first serve the morning of the event. So let your people know that if they really, really want to go with a buddy they might want to get there early to sign up together…sign in will begin at 8:00.

Schoepf’s has asked that we not bring in outside water bottles. This sounds weird but it’s due to regulations because of their liquor license. TABC is right across the street from them so we definitely don’t want to get them in trouble. I trust that no one will be sneaking in liquor in a water bottle, so if you DO have a protein shaker or such just be sure it’s zipped up in your bag so that gate security won’t ask you to leave it. Deal?

We will be holding a silent auction again this year- auction items can be paid for with cash or check.

There will be food, water & beer available for purchase outside and inside the restaurant also.

 

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.

Deadlift  (touch n go) no dropping
5-5-5-5

5 minutes
Double unders for reps

Wod

Amrap in 12 minutes
25 pull ups
25 push ups

Mad mobi
Lat stretch band
Corner stretch
Press ups
Hamstring up n over

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