See you Sunday! Get your tickets!

Don’t forget to pick up your tickets for the Regional Fundraiser on Sunday at 3pm!

$20, but kids 12 & under are free!

Dynamic movement prep

Group warm up

30 barbell rollouts

Skill

Pistol practice
5-7 minutes

Strength

Barbell row  superset
Press.
8-8-8-8-8

Leg swing
Frankenstein kicks

Hollow Rocks 50.
Then sprint warm ups

Wod

Run
100 meters x 5 sets. Rest as needed. Score splits.
then

Snatch emom
2 snatch pulls plus 1 snatch
Every minute on the minute for 10 minutes.  You may adjust weight between

Score total weight

MAD MOBI
Keg stretch
Roll calf
Pigeon
Press up
Shoulder bully

Regional Fundraiser

Who is ready for some fun?

THIS WEEKEND

TLOC

Be sure and get your tickets from your coach

$20 (cash & check)

Be sure and come out to support our athletes and coach and help them off-set the cost of representing Cedar Park and CFCP in Dallas!

“Any Crossfit competition is an inspiring event even as a spectator. Regionals takes that experience to new heights. The vendors have lots of giveaways, you will literally bump into your favorite games athletes or HQ staff members, and the events are set up for viewer’s entertainment. You won’t want to miss a second of this. Plus, your CFCP coaches will be throwing it all out there for a chance to advance to the International CF games. If that doesn’t leave you on the edge of your seats I don’t know what will.” – Nikki Hall Isbell

Dynamic warm up

Group warm up

Skill
Ring dips
40 ring dips for quality

Warm up push press.

Wod
15 toe 2 bar
20 abmat sit ups
Within 60 seconds complete
1 heavy push press
Rest 3 min

5 rounds

Score splits and weight for push press

Mobi
Keg stretch
Pigeon
Bully
Press ups