Suns Out Guns Out WINNERS!!!

Colleen

1st Place MOST IMPROVED!

Colleen Forwood (and new mom!)

20140812_182152

2nd Place MOST IMPROVED

Greg Meador

IMG_28023rd Place MOST IMPROVED

Chad Mellon

Great job on some amazing improvement in your workouts!!!

THINGS TO KNOW

August 30th

CrossFit Cedar Park

7th birthday party WOD

9:30am

August 31st

Member’s Party

at Miguel’s House

EVENT IS ONLINE

Please REGISTER

BRAIN POWER 5K

September 7th

Register for TEAM SCOTT

Barbells for Boobs

October 25th

with CrossFit Centex and other local CrossFits

Horny Toad Harley Davidson

REGISTER

Central Texas Oly Open

October 26th

At CrossFit Centex

REGISTRATION

Dynamic movement prep
lunge stretch
frankenstein kicks
inch worms
Group warm up 
50 heavy Russians
Skill
Kipping drills
Floor and bar.
Squat program. 
Week 2
8-8-6-6-3
70%-75% 80%-80%-85%
1 set to failure at tempo
42×1  failure should be between 8-12 reps if you get to 12 stop.  Next week add weight.
Start between 50-60% of max back squat
Wod 
Run 200
15 burpees
Run 400
20 burpees
Run 800
30 burpees
Mad mobi 
Roll calves.
Pigeon
Hamstring up n over
Lat stretch band
Press ups
Knee on the wall

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