Tabata

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We are working on re-doing the kids area to make it better for both you and and your kiddo. Hoping to have it done ASAP so bear with us during the construction process!

WEEKEND NEWS!!!

Saturday

9:30am – Open Gym with Coach Nikki

10:30am – FREE Seminar Series

Injury-Proof Your CrossFit

by

Doctor of Physical Therapy Michael Tillman

CF-L1, CF-Olympic Lifting, CF-Nutrition, CF-Mobility

Michael will be discussing the common injuries he sees with the CrossFit Athlete and stressing the importance of mobility and flexibility. There will be a Question and Answer Session and Free Injury Screening following the Seminar.

REGISTER

Sunday

9:00am – ReFlex with Coach Rafael

10:30am – Skillz & Sprintz with Coach Rafael

orvilleCrossFit Cedar Park

 

 

Dynamic warm up 
Group warm up
50 n 50 ghd
Keg stretch
Strength
Build to a heavy 2 rep OH squat.
Then
Tabata  
8 rounds each of 20 seconds work 10 seconds rest.   Score reps
Sit ups
Rest 1 minute
Kb swings 1.5/1.0
Rest 1 minute
Double unders
Rest 1 minute
Burpees
MAD MOBI
Press ups
Roll calves bb
Shoulder band stretch.
Hamstring up n over

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