Back at it!

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While we definitely enjoyed our vacation to Oahu and visiting CrossFit Oahu, we are happy to be back at CrossFit Cedar Park!

2014 will be a great year with a lot of things happening!

REMINDERS

Vaughn Weightlifting Class starts this week!

Monday/Wednesdays

6:30pm

Tuesday/Thursdays

10:30am

at the box.

Email robin@crossfitcp.com if you want to try out a class!

REGISTER

SPECIAL

Purchase an ADVOCARE 24-Day Challenge from your Coach and receive

20% off your Unlimited Membership

15% off your Silver Membership

10% off your Bronze Membership

for 1 month.

This is for existing and new clients.

FYI – The 24 day challenge is currently on sale this  month!

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)

Strength
50 heavy Russians

Front squats
5-5-5.  At regular tempo

Front squats at tempo 103×1
3-3-3.

WOD
3 rounds for time of
Run 800 m
24 kb swings 1.5/1.
15 cleans 155/105
9 c2b pull ups

Mad mobi
Calf stretch
Lat stretch
Keg stretch
Press ups

 

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