Welcome to a new week!

Thanks to everyone who came out this weekend to celebrate CrossFit Cedar Park’s 7th Birthday!

We had a fantastic Open Gym with a strong CFCP Showing and good to see great friends from other gyms with the biggest group from Redside CrossFit!

THINGS TO KNOW FOR THIS WEEK!

Gymnastics Class

Continues for additional 4 weeks!

Monday/Wednesday – 4:45pm

Tuesday/Thursday – 6:30am

This is a great class and works your strength, core and flexibility.

Get great abs in this class!

This class can be an add-on to your CrossFit Program!

Dynamic Warmup
Group Warmup
Ham drill
Leg swings
Banded shoulder warm up.
50 n 50 ghd
Squat program. 
Week 4
5-5-5-3-3-3
70%-75%-80%-80%-85%-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
Increase weight/reps from last week.
Emom for 8 minutes
5-7 Pull ups
Rest
Emom for 8 minutes
10-15 burpees
Mad mobi 
Knee on the wall
Quad stretch
Shoulder bully
Lat stretch band
Press ups.

 

7th Birthday Party is here!

INFO FOR THE PARTY WEEKEND

Saturday

Birthday Party Open Gym

9:30am

Sunday

9:00am – Yoga ReFlex –  Coach Stacey

10:00am – Skillz & Sprintz – Coach Matt

MEMBERS BIRTHDAY PARTY

Sunday, August 31st

4pm

LABOR DAY

10:00am – Community Wod – Coach Rafael

Dynamic movement prep 
Group warm up
Front squats 
3-3-3-3. 53×1 by feel  increasing from last week
50 kip swings and variations for skill
Wod 
5 rounds for time of
20 wall ball
10 hang power cleans. 155/105
Mad mobi 
Roll calves
Trigger point pecs
Shoulder bully
Knee on the wall
Hamstring up n over

READ ME!

 

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
Practice muscle up skills. 
5-7 minutes
Turnovers
Swings
Bottom dip holds.
Fit test  max effort!!  
400m run
Rest
1 minute sit-ups
Touch floor above head and heels
Rest
1 min push-ups
Rest
1 min pull-ups
Res
Tabata squats
Ensure full range of motion.
8 rounds of 20 seconds work / 10 seconds rest.
Core work.
pike and V ups: 3x 10 each movement
-sitting on floor in pike position, put hands down on side of legs and lift legs
off ground. Keep legs as tight as possible throughout exercise. Don’t let legs hit the ground until you complete 10. Repeat exercise in straddle position, with hands being put down between legs
MADMOBI
Knee on the wall
Roll quads
Hamstring up n over
Pigeon
Bully