Ro knows how to motivate!

Come cheer on your competing athletes at

The Athlete Open

This Saturday at CrossFit Austin!

Team – Brittany King, Danielle Hall, Garrett White and Rafael Saenz

Team – Eric Dehoux, Deric Maruquin, Rochelle Vance and Becca Trower

Team – Carson Thomas, Austen Cochren, Kelley Galant and Nikki Isbell

CALLING ALL VOLUNTEERS AND CROSSFIT L1’s!

We are looking for you to help out at the 1st annual Diamond Games on November 23rd.

We are honored to have been asked by the Round Rock Express to put on the first CrossFit competition at the Dell Diamond. This means all hands on deck.

Matt@crossfitcp.com will be taking names of volunteers.

Jon@crossfitcp.com will be getting judges.

Please volunteer or help judge!

Saturday – 9:30am – Open Gym

Sunday – 6:00pm  – ReFlex

October 5th – Barbells for Boobs!

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)

Max Aerobic power
Move as fast as possible

7 min amrap

7 burpees
14 sit ups
21 kb swings 1.5,1

Rest 3 min

Amrap in 5 min of

7  pull ups
10 cleans (115,85)
10 air squats

Rest 3 min

Amrap in 5 min of

20 double unders
10 hand release push ups
5 box jumps

Mad mobi
Roll calf on bb
Pigeon
Press ups
Calf stretch

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