Happy Birthday!

cheyenne volleyballHappy 17th Birthday to our AMAZING daughter! She has turned out to be a terrific athlete and a girl with a beautiful heart as well! Happy Birthday Cheyenne!

REMINDERS

The 24-Day  Challenge starts officially on Saturday. If you are still interested, please email robin@crossfitcp.com

ITS TUESDAY!!! that means

REFLEX – 7:00pm

Saturday

9:30am – Open Gym

Sunday

6:00pm – ReFlex

Coming Soon!

COMPETITORS CLASS

Monday/Wednesday

6:30pm

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 muscle ups/pull ups in 2 minutes.
(According to level Transitions Hip to ring pull ups Etc.)

Front squats
5-5-5-5

1 set
42X0 tempo.  To failure 8-12 reps
Increase reps/weight from last time

Then
1 set of 15 reps afap with the same weight as the previous set

wod
10 hand release push ups
10 burpees
10 cleans 135/95
Afap
Rest
4 rounds record splits

Mad mobi
Press ups
Knee on the wall
Pigeon
Shoulder bully

 

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