CrossFit Open this week!

Podium

2nd place podium

 

 

 

 

 

 

 

 

 

 

Congratulations to Nikki & Braden – 1st place Co-ed Division and Carl and Carson – 2nd place Guy Division at the Couple’s Therapy Competition

THINGS TO KNOW

The 2015 copy1. REGISTER for Free at CFCP

2. REGISTER for the games at CROSSFIT

3. Open starts this week. Get judged Friday’s in class or Saturday’s at 10:30am

4. Winner in the RX and Scaled Division each week

5. Win a PRIZE!

MARCH 3rd

Couch2Crossfit

Tuesday/Thursday

5:30am

*More energy than you ever imagined
* Gain confidence
* Sexy legs and butt
* Flatter Tummy
* Look better naked
* This decision will change your life!!

 This plan starts at level zero and teaches you all the basics you need to learn to be ready to take on the best fitness program in the world…CrossFit. Workouts include total body training to increase your strength and functional fitness. You get:

* Onsite Training
* Kick-off Nutrition Seminar
* Take home workouts

* Functional Bodyweight Movements
* Weather Plan – never have to cancel because its cold or wet

*Highly Qualified Coaches

This progression will gradually ramp you up in all of the 10 components of fitness. Yes it is simple and easy but it will challenge you.

You can be a busy person and work traveler and still make this work – guaranteed!

Want more information?

info@crossfitcp.com

Ready to register?

REGISTER

Dynamic movement prep 
Group warm up 
35 Strict pull-ups 
Break up as needed
Scale as needed.
Up= weighted
Down = assisted or negatives
Deadlift protocol 
3 half range deadlifts (floor to knee) 80-90% of max. Warm up to that weight
Immediately followed by 5 box jumps.

“Fore!”

In front of a clock set for 12 minutes:
4 minutes of clean and jerks, 135/95
4 minutes of rowing
4 minutes of burpees

Score reps
MAD mobi
Pigeon
Hamstring up n over
Shoulder bully
Trigger point pecs
Loaded bicep stretch

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