Getting Strong

Getting Stronger and SuperStrong!

THINGS TO KNOW

Saturday

8:30am – FREE MEMBERS SEMINAR – Nutrition

9:30am – Open Gym

Our Open Gym is a large group, Coach-led workout that is open to the community. Anyone may come attend our OPEN Gym

Sunday

12pm – Skillz & Sprintz

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This class is for our members – any level of membership. Come work on a skill and get in a wod afterwards

1:00pm – ReFlex Yoga

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This class utilizes Yoga, PNF and mobility to help you feel refreshed and more flexible.

REMEMBER – Lack of flexibility inhibits STRENGTH. You cannot get stronger if you are not flexible.

This class is INCLUDED in all UNLIMITED Members and everyone else only pays a $12 drop-in.

dynamic movement prep 
Group warm up 
Junk yard dawg
Burgener warm up.
10 med ball slams.
Test 
In 15 minutes
Build to a. 1 rm clean & jerk
Rest then
Wod
9-15-21
Thrusters 115/75
Burpees
Rest as needed
100 jack  knife sit-ups. (20/14)
Mad mobi 
Calf stretch
Standing quad stretch
Frog stretch
Shoulder bully
Press ups.

2nd in the WORLD

The CrossFit Team Series is Over

The CrossFit Cedar Park Scaled Team is 2nd in the WORLD!!!!!

Pretty Freaking Awesome!!!!!

Congratulate Stacey, Jeremy, Rafael and Shelby when you see them!

THINGS COMING UP

FREE MEMBER SEMINAR

REGISTER 

Saturday

Open Gym – 9:30am with Coach Matt

Sunday

12pm – Skillz & Sprintz with  Coach Rafael

1pm – REFLEX YOGA with Stretchy Stacey!!!

Have friends who are SCARED of CrossFit?

CrossFitted and quit because you felt you weren’t ready?

Couch2Crossfit

is for you!

This is a 6-week program that is body-weight movements designed to progress you to be at the level of fitness you want to be to start CrossFit (or not!)

Do you want:

1. More energy than you ever imagined
2. Gain confidence
3. Sexy legs and butt
4. Flatter Tummy
5. Look better naked in time for New Years!
6. This decision will change your life!!

Here is what this plan includes:

1. Onsite Training
2. Kick-off Nutrition Seminar
3. Take home workouts
4. Weather Plan – never have to cancel because its cold or wet like a bootcamp
5. T-shirt

This is a RESULTS DRIVEN program!

STARTS

November 3rd

Class Times

5:30am – Tuesday/Thursday

Led by Coach Shelby

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REGISTER TODAY

or email

info@crossfitcp.com

dynamic movement prep 
Group warm up 
Strength
3 position snatch
3-3-3 @ 70%
3-3-3 @ 75%
Then
Wod 
partner up
200 meter run (both partners)
150 air squats  (shared)
100 kb swings 1.5/1.0 (shared)
50 toe 2 bar. (Shared)
Mad mobi 
Knee on the wall
Hamstring up n over
Thoracic ext on the wall
Calf stretch.