Fundraiser Success

 

Thanks to everyone who came out and everyone who supported our Fundraiser this weekend to offset the cost of our team and coach representing CrossFit Cedar Park at the Reebok CrossFit South Region Competition, May 15-17 in Dallas, Texas! The funds will be used to pay for uniforms, cover food, hotel, travel and being off work with no pay. It was amazingly successful!

Dynamic movement prep.

Group warm up

50 n 50 ghd.

Skill
Strict ring pull ups.

Wod
15 minutes amrap
15 kb swings 1.5/1
15 steps lunges
200 meter run

5 minutes of fun
The hard way for reps
1 min jack knife sit ups (20,14)
2nd  min reverse
3rd min jack knife
4 th min reverse
5th min jack knife

MAD MOBI
Press ups
Pigeon
Calf stretch
Lat band stretch.

I Do The Impossible Success Story!

I Do The Impossible Success Story!

Apr 30, 2015

I Do The Impossible

Success Story Geoff!

During the 8 weeks of the IDI Challenge, Geoff

Lost 4.1% body fat

Met 100% of his goals

Increased his dead lift by 30lbs

Got 6 more pull-ups in a time trial

Improved his already fast wod time by 6 seconds

THIS WEEKEND

Saturday

9:30am – Open Gym with Coach BiggDave

Sunday

12:00pm – Skillz & Sprintz with Matt

3:00pm – Regional Fundraiser

Dynamic movement prep

Group warm up

Skill
Plank holds 1 min x 3

Strength

Front squat
3-3-3-3-3. By feel.

Wod
3 rounds for time
Row 500
35 double unders
15 hand release burpees

MAD MOBI
Shoulder bully
Pigeon
Leg stretch
Press ups.

Get Fit!

 

Don’t forget to get your tickets!!!

TLOC

 

Dynamic movement prep

Group warm up

30 Turkish get ups.

Skill
Handstand
holds- push ups – walks
5-7 minutes

Warm up deadlifts.

AMRAP  in 7 min of
10 Chest 2 bar pull ups
15 kb swings

Rest

10 touch n go deadlifts
FLAT BACK ON THE RESETS
Rest
3 x
Record weight and splits

MAD Mobi
Hamstring up n over
Press ups
Knee on the wall
Foam roll lats
Pigeon