Fitness For Everyone

 

CrossFit Cedar Park is dedicated to changing lives and providing elite fitness for every level.

 

 

I do The Impossible

sign up and change your life!

sign up before it is sold out!

 

February 14 – April 11

Here is what you get

* Your own personal CFCP Coach for 8 weeks

* Kickoff and Ending with a Benchmark Workout

* Goal Setting Meeting

* Customized Nutrition Plan

* Weekly workouts emailed to you to accomplish outside of class

* Requires 2x per week CFCP class workouts

* CFCP online Wod Journal and Food Log

* Before and After Photos

* Before and  After Measurements

* Weekly grading of food logs

* Nutrition Seminar with your Coach

* Skills Training with your Coach

* Teammates to help keep you accountable

* I Do The Impossible Challenge T-Shirt

Prizes

Meeting or exceeding your goals is the ULTIMATE PRIZE.

However, in addition, the Winning Individual will receive an Unlimited 6-Month  Membership

 

Click Here and Register Now!

 

 

 

Don’t forget to Cheer on your FitFam This weekend

Come cheer on your coaches and members competing in the Fittest Games this weekend.

http://thefittestgames.com

 

 

 

WOD

Dynamic warm up

Group warm up

5 minute plank

Split jerk

2-2-2-2. By feel.

Quick smasher

5 minutes amrap of

30 yard sled push

10 burpees

Rest

For time

30 power cleans 135/95

30 kb swings 1.5/1.0

30 sit ups

30 pull ups

MAD MOBI

Knee on the wall

Keg stretch

Lat stretch band

Shoulder bully

Good Luck Allison

Good luck to Allison! Come back and visit us.

Come tomorrow for open gym at 9:30 free to all

Friday

Group warm up
Dynamic warm up

For skill
Handstands (work with partners)
Handstand walks

Wod for reps
5 min row (calories)
4 min cleans 135,95
3 min sit ups
2 min kb swings 1.5 and 1 pood
1 min burpees.

Mad mobi
Roll quads w bb
Hamstring up n over
Sit on lacrosse ball
Press ups

CINDY Friday

REMINDERS

OPEN GYM is at 8:30am

MENTAL TRAINING SEMINAR is at 9:30am

The mental training is a 2-part series and works for all aspects of your life, not just crossfit.

$35 for both session

REGISTRATION

Saturday – Session 1

-Learn more about what mental training is, and how it can help you in CF and more importantly, in any life performance environment

-We’ll review the core concepts of mental training to help you understand the connection between various competition (performance) situations and their impact on your thoughts, emotions, and actions

-Lastly, we’ll talk about the importance of motivation and understanding WHY you have the goals that you do (and not just for CrossFit!).

This is an open seminar to anyone – not just CrossFit Cedar Park

FUNDRAISING EXTRAVAGANZA!

Our fundraiser is next week and we have several fun ways for you to be a part of it!

DONATE – items, goods, services to our auction

email kristinburke4@gmail.com

MAD MILE & Kids Killer 1K

Fun Run & Obstacle Course

REGISTER ONLINE or at the Box

(if you do it online, waivers will still need to be signed)

BBQ PLATE

$10 per Plate

Donations for Ross Brookshire – BBQ King and Smokey Mo’s

PURCHASE

Friday
Dynamic warm up

Group warm up

Wod.

“Cindy”

Amrap in 20 minutes

5 pull ups
10 push ups
15 air squats.

Mad mobi.

Knee on the wall
Press ups
Shoulder band stretch
Lat band stretch
Hanging knee raises

BURPEE

Monday

Dynamic warm up

Group warm up

50 heavy Russians

20 tgu for quality

Pistol practice and progressions
5-7 minutes.

Front squats at tempo
103×0 one at tempo
One at normal tempo
2-2-2-2

12.1

7 minutes of burpees.
jump and touch a 6″ target

MADMOBI

Knee on the wall
Hamstring up n over
Roll calves on barbell
Press ups.

Get Ya Blue On

Open gym tomorrow. 9:30 am. Come get the smash!!!

Friday

Dynamic warm up

Coaches warm up

Practice pistols. 5-7 minutes

Wod
For time.
50 steps lunges
50 kb swings 1.5/1
50 box jumps 24″20
50 push ups
40 steps lunges
40 kb swings
40 box jumps
40 push ups
30 steps lunges
30 kb swings
30 box jumps
30 push ups

Shoulder bully
Roll calves
Stretch calves
Pigeon
Knee on the wall
Press ups