Seniors Training & Exercise Program

Our new class, designed specifically for our Seniors will start March 6th.

Classes will be on Tuesday/Thursday’s at 10:30am

This is Coach-led, Group Training

Build Stretch through Resistance Training for Strong bones

Cardiovascular Health for  Strong Heart

Improve Balance and Coordination

Increase Stamina

More information – email robin@crossfitcp.com

REGISTRATION is OPEN

The CrossFit Open Starts this week!

Each Friday, the workout will be the Open workout

Each Friday night at 6:30pm we will 

FRIDAY NIGHT LIGHTS

Heats & Judges 

REGISTER

 

Monday Workout

Warm Up

Barbell Mobility Complex
Empty Barbell – for QUALITY
1 round of the following movements at 5 reps EACH. pause 2 secnds at each end range position

Good Mornings
Back Squats
Back Rack Elbow Rotations
Behind Neck Press and Stretch
Narrow Grip OH Squats
Clean Grip Romanian Deadlifts
Front Squats

 

Strength

Strength Complex
1+1+1 – 3 rounds by feel

Power Snatch
Overhead Squat
Squat Snatch

 

Skill

Bar Muscle Ups
Drills/progressions
 

Wod

EMOM – 7 Minues Bar MUPs
3-5 Bar Muscle ups per minute 

Scale as needed

 

REST

Tabata – Burpees/C&J
8 Rounds – 20 seconds work/10 seconds rest
Burpees to a 6″ target above reach
8 rounds – 20 seconds work/10 seconds rest
Clean and jerks 115/75
Score reps
 

Madmobi

Shoulder Bully
KB Shoulder bully
Corner Stretch
Thoracic Extension
Hamstring Stretch

Boot Camp 6-Week Challenge

Cedar Park Boot Camp

6-Week Challenge 

February 26th

Monday/Wednesday

5:30pm – 6:30pm

* Before/After Photos

* Before/After Measurements

* 12 Coach Led Workouts

* Home Workouts

* Nutrition Guidelines

* Baseline Workout

REGISTER

Questions? email robin@crossfitcp.com

Wednesday Workout

Core Strength

50 Heavy Russian Swings
 
 

Skill

Handstand Push Ups Variations
5-7 minutes

Work skill & Variations

 

Wod

AMRAP – 8 Minutes (BJ/HSPU/Snatch)
20 Box Jumps 24/20
15 HSPU
10 Power Snatch 95/65
 

REST

Tabata
Wallball 20/14 
8 rounds
20 seconds work, 10 seconds rest

 

MOBI

Hamstring up and over
Calf stretch
Pigeon 
Press ups
Lat stretch
Corner Stretch