Labor Day Information

CrossFit Cedar Park Members

7th Birthday Party

Sunday, August 31st

4:00pm

DETAILS & RSVP

Saturday

Birthday Party Open Gym

with Owner and Head Coach BiggDave

9:30am

Sunday

Yoga ReFlex

9:00am

This class is designed to increase mobility, balance, and strength needed to complete functional movements.  It utilizes static, dynamic and PNF stretching. This increases overall flexibility and the strength essential for maintaining proper technique under more weight. Class will also include ankle stabilization, core strengthening, and balance training. This class is appropriate for all levels, from those struggling with standard flexibility to gymnasts looking to improve on complex body-weight movements.

You are encouraged to bring your own mat and water to class as well as an open mind!

This is INCLUDED with UnLimited Memberships. All others have a drop-in of $12.00

SKILLZ & SPRINTZ

10:00am – Sunday

This is the Sunday Membership Class. Come work on a skill and get some metcon afterwards!

Included with ALL MEMBERSHIPS!

LABOR DAY

10:00am Wod

NO OTHER CLASSES!

Dynamic movement prep 
Group warm up
50 n 50 ghd
Skill
Practice free handstands.

Squat Program – Week 3

BRAIN_POWER_5K_2011

Brain Power 5K

We are running this 5K in Memory of David and Michael’s Uncle Ernie who just passed away from Brain Cancer and to honor our friend Scott’s Fight.

Join Us!

REGISTER

Join Team Scott

Other things to Know

Happy Birthday Open Gym

Saturday –  Birthday Open Gym – 9:30am with BiggDave!

Sunday – Yoga ReFlex – 9:00am – with Stacey!

Skillz & Sprintz – 10:00am

Dynamic movement prep 
Group warm up 
30 Turkish get ups
Skill  
kb snatch
Squat program. 
Week 3
6-6-5-5-3
65%-70%-75%-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 
21-15-9
Kb snatch 1.5/1.0
Pull ups
Lunges. Steps.
MADMOBI
Lat stretch band
Shoulder bully
Press ups
Roll quads.