Are you getting your mobi?

Full range of motion in the shoulder area doesn’t come easy for everyone. Many of us sit at desks every day and lean forward. This causes tightness in your shoulders, neck and upper back (thoracic). The mobility written on the board is part of your workout. It is to stretch you out and hopefully increase your range of motion.

If you are tight or have pain in other areas and the mobi isn’t working for you, ask your coach for additional help.


REFLEX – 7:00pm


If you missed out on IDI or need to continue your journey

24-Day Advocare and CrossFit Challenge

The 24 Day Challenge, products, workouts and coaching to help you look, feel and perform better.
The average loss is 12 lbs, 10 inches, and 4% body fat.

In 24 Minutes you will feel a difference.
In 24 Hours you will know the difference.
In 24 Days you will see the difference.

Kick-off Meeting and Baseline Workout:
Feel free to come get information at the info meeting.

Monday, October 14th at 6:30pm at the box
Challenge begins October 19th and runs through November 4th

Starting Body Assessment & Preliminary workout: Monday, October 14th

Ending Body Assessment & Final workout: Monday, November 4th

Challenge Rules for Success
*CrossFit 2x per week
*Partake in the 24 Day Advocare Challenge Products
*Before & After body assessments and photographs

Prizes will be awarded to the 3 most changed athletes based on measurements from 3 categories: inches lost, bodyfat % lost, and performance increase in the specified workout.

Cost: $20 Throw-in and 100% goes back to prizes
Purchase of Advocare Products for the 24 Day Challenge – $190
(prices vary with optional add ons)
October 14, 2013
Time: 6:30 PM to 7:30 PM
The Box
2051 Cypress Creek Road
Cedar Park, TX 78613 US


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
high knees
butt kicks
bottom squat hold 30sec-1 lo

50 heavy Russians

3x max effort

Hip snatch

Snatch (105/75)
Toe 2 bar

Mad mobi
Keg stretch
Press ups
Shoulder band stretch

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