WE ARE CLOSED FRIDAY FOR REGIONALS!
NO OPEN GYM ON SATURDAY
SEE YOU MONDAY AT
10AM
FOR
“MURPH”
at the box.
Lots of News!!!
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Calling all COMPETITIVE ATHLETES! What is MAD Athletes and why would you want to attend our training camp? This is the brainstorm of David and Michael Tillman who formed a successful business 13 years ago combining the programming and training of David with Michael’s physical therapy expertise. Together they have sent multiple athletes to the CrossFit Games in California, the regional level and have athletes who have won many local competitions. The TRAINING CAMP – putting the best coaches possible together to fine-tune your competitive fitness. Two Olympians, National Champion, CrossFit Gamer, Doctor of Physical Therapy, Master Pose Runner, Sports Psychologist, Competitive Swimmer and a Head Coach who currently has 12 athletes competing at the South Central Regionals this week. Why would you miss this? Take a look at some of our coaches and email robin@crossfitcp.com if you have any questions.
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MAD ATHLETE TRAINING CAMP
June 14th – 12pm – 5pm
June 15th – 8:30am – 5:00pm
June 16th – 8:00am – 5:00pm
$549.00 – until May 31st
$599 – late registration
REGISTER
Single Day and Two Day Rates Available
Payment Plans Available
Alumni Rates Available
Email Robin@crossfitcp.com
THINGS YOU NEED TO KNOW
FRIDAY, MAY 24th
WE ARE CLOSED
for
SOUTH CENTRAL REGIONALS!!!!
See you in San Antonio!
SATURDAY, MAY 25th
NO OPEN GYM or REFLEX
See you in San Antonio!
MONDAY, MAY 27th
MEMORIAL DAY WOD
“Murph”
10am
Get there early to sign up for heats.
Coach Stacey & Coach Matt will be there!
FRIDAY, MAY 31st
5:30pm & 7:00pm
Meet at the clinic
MOVING DAY!
SATURDAY, JUNE 1st
MOVING DAY!
Come help us move and set up at the new place!
Dynamic warm up
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups
Group warm up
6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)
20 Turkish get ups. For quality. Alternate
G skills
20 hollow rocks
20 muscle up transitions
For quality
WOD
Amrap in 15 minutes
15 wall ball
15 power snatch 75/55
15 pistols
MaD MOBI
Press ups
Roll Lats
Keg stretch
Lat band stretch
Regional’s Week!!!
BIG THANK YOU!!!
from the CrossFit Cedar Park Competitors.
Nikki Isbell, Carson Thomas, and teammates Austen Cochren, Wladi Montoya, Rochelle Vance, Becca Trower, Kelley and Carl Galant and Head Coach Dave Tillman
We have had some amazing fundraisers and donations and we can happily say that everything for our athletes is going to be covered at 100%!!!
Our Sponsors
Cielo Spa, Infintech, Smokey Mo’s, Circle RB Drywall and two individual sponsors!
THIS WEEK
Tuesday Night – 7:30pm Re-Flex
Friday – NO CLASSES AT ALL!
Saturday – No OPEN GYM
Monday – Memorial Day Wod at 10am at the Box
Dynamic warm up
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups
Group warm up
6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)
Strength
50 n 50 ghd.
Keg stretch/ thoracic ext on the wall
Skill
Then overhead squat complex
In 7 minutes build to a 3 rep max oh squat from the floor.
Rest
Wod
10 min amrap
5 push press. (rx is 160, 100)
10 steps front rack barbell lunges
MaD MOBI
Corner stretch
Pigeon
Shoulder bully
Chin tucks