Gymnastics Class

Gymnastics Class working on the basics of the muscle-up.

(or Laura is just praying for a break)

FUNDRAISING EXTRAVAGANZA!

THIS SUNDAY!!!!

Our fundraiser is next week and we have several fun ways for you to be a part of it!

DONATE – items, goods, services to our auction

email kristinburke4@gmail.com

MAD MILE & Kids Killer 1K

Fun Run & Obstacle Course

REGISTER ONLINE or at the Box

(if you do it online, waivers will still need to be signed)

BBQ PLATE

$10 per Plate

Donations for Ross Brookshire – BBQ King and Smokey Mo’s

PURCHASE

Dynamic warm up

Group warm up

Strength
Thrusters
3-3-3
1-1-1

Wod
Amrap for 15 minutes
10 thrusters 95/65
10 wallball

MaD MOBI
Press ups
Pigeon
Shoulder bully
Chin tucks

Fundraiser!!! This Weekend

FUNDRAISING EXTRAVAGANZA!

THIS SUNDAY!!!!

Our fundraiser is next week and we have several fun ways for you to be a part of it!

DONATE – items, goods, services to our auction

email kristinburke4@gmail.com

MAD MILE & Kids Killer 1K

Fun Run & Obstacle Course

REGISTER ONLINE or at the Box

(if you do it online, waivers will still need to be signed)

BBQ PLATE

$10 per Plate

Donations for Ross Brookshire – BBQ King and Smokey Mo’s

PURCHASE

Group Warmup

Ham drill
Leg swims
Banded shoulder warm up

50 n 50 ghd

Strength
Hang snatch + full snatch
2-2-2-2. 70-75%

18-15-12-9
Squat Snatch  (135,95)
Toe 2 bar
Hand release push ups

5 minutes of fun

Mad mobi
Keg stretch
Shoulder bully
Trigger point pecs
Lat stretch

CINDY Friday

REMINDERS

OPEN GYM is at 8:30am

MENTAL TRAINING SEMINAR is at 9:30am

The mental training is a 2-part series and works for all aspects of your life, not just crossfit.

$35 for both session

REGISTRATION

Saturday – Session 1

-Learn more about what mental training is, and how it can help you in CF and more importantly, in any life performance environment

-We’ll review the core concepts of mental training to help you understand the connection between various competition (performance) situations and their impact on your thoughts, emotions, and actions

-Lastly, we’ll talk about the importance of motivation and understanding WHY you have the goals that you do (and not just for CrossFit!).

This is an open seminar to anyone – not just CrossFit Cedar Park

FUNDRAISING EXTRAVAGANZA!

Our fundraiser is next week and we have several fun ways for you to be a part of it!

DONATE – items, goods, services to our auction

email kristinburke4@gmail.com

MAD MILE & Kids Killer 1K

Fun Run & Obstacle Course

REGISTER ONLINE or at the Box

(if you do it online, waivers will still need to be signed)

BBQ PLATE

$10 per Plate

Donations for Ross Brookshire – BBQ King and Smokey Mo’s

PURCHASE

Friday
Dynamic warm up

Group warm up

Wod.

“Cindy”

Amrap in 20 minutes

5 pull ups
10 push ups
15 air squats.

Mad mobi.

Knee on the wall
Press ups
Shoulder band stretch
Lat band stretch
Hanging knee raises