Congratulations Alice!

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HUGE CONGRATULATIONS

to

ALICE HULSEY!

Alice competed in the  USPA Powerlifting Meet at House of Gainz in Geoegetown this past week

 1st place in her age division

and

Best Lifter in the Masters Division

and

QUALIFIED FOR THE POWER LIFTING WORLD CHAMPIONSHIP IN VEGAS!!!!

Dynamic movement prep

Group Warm Up

Warm up
4 Rounds for quality
15 GHDSU
15 GHDBE

Wod
Running “DT”
5 Round for time
12 Deadlift 155/105)
9 Hang cleans  (155/105)
6 Shoulder to overhead (155/105)
200m Run

Mad mobi
Bully
Roll calves
Press ups
Hamstring up n over

 

Happy 9th Birthday!

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Happy 9th Birthday CrossFit Cedar Park!!!

Birthday Party!

Saturday

September 24th

12pm

Food, Drinks (BYOB), Games, Bounce House

Please RSVP

Dynamic movement prep

Group warm up

Skill
Strict  Pullups
30 reps.

Back squats.
3-3-3-3-3
85-85-90-90-90%

2nd week at this tempo

1 set to failure at tempo
72×1  failure should be between 5-7 reps if you get to 7 stop.
Increase weight/reps from last week

WOD- For Time
50 Double unders
Then
13-11-9-7-5
Thrusters (95/65)
Cal Row
Box Jumps (24/20)

MAD MOBI
Pigeon
Roll/stretch calves
Hamstring
Knee on the wall
Scorpion