Boys will be boys

Wod & Whiskey with the guys Friday Night was lots of fun!

COMING SOON

August 29th

10:30am

FREE MEMBER SEMINAR

Next Session

August 31st – October 6th

Registration Opens

August 3rd

dynamic movement prep

Group warm up

30 barbell rollouts

Muscle up work
15 reps For quality

If you don’t have muscle ups yet
Work
Several sets of
3 strict ring pull ups
3 hip to ring swings
3 reps turnover drill
3 reps ring dips

3 position cleans
Hip
Hang (just above the knee)
Floor

(1+1+1). 1 set emom for 7 minutes

Wod

Amrap in 20 minutes
Run 200 meters
15 power clean  95/65
15 toe 2 bar

MAD MOBI
Lat stretch band
Press ups
Calf stretch
Roll IT band

 

CrossFit Cedar Park is Community

Community

dynamic movement prep

Group warm up

Warm up for oh squats
Thoracic extension/keg stretch
Banded shoulder warm up

Strength

Oh squats
2-2-2-2.  By feel

OH squats
3-3-3 at   22×1 tempo.  65% +

Wod
20 hand release push ups.
20 kb swings 1.5/1.0
500 meter row

Rest. 2-3 minutes between rounds

4 rounds for splits.

MAD MOBI
Keg stretch
Pigeon
Knee on the wall
Shoulder bully

 

Weekend Fun!

These are Couch2CrossFit Participants!

They are kicking butt and getting fit!

Want more info? email info@crossfitcp.com

WEEKEND INFORMATION

Friday Night

TLOC

Saturday

9:30am – Open Gym with our Coach Intern – Jaden Kempers & Coach Dave

Sunday

9:00am – ReFlex

Mobility and Flexibility  for the CrossFitter

INCLUDED with all Unlimited Memberships and only a $15 drop in for anyone else.

10:30am – Skillz & Sprintz with Coach Rafael

This is FREE for all members

dynamic movement prep

Group warm up

50 n 50 ghd.

Skill
Rope climbs

3 position Cleans
3-3-3-3

barbell row
10-10-10-10.

Wod
For time

21 push ups
Run 200
21 thrusters 95/65
Run 200
21 ring dips
Run 200

MAD MOBI
Shoulder bully
Press ups
Calf stretch
Pigeon
Press ups