Space is limited

Guys after Bring The Heat Competition this weekend.

THINGS TO KNOW

Be Formidable. Be Limitless.

SuperStrong is CrossFit Cedar Park’s design for the athlete to level up in dynamic, powerful, explosive strength. This distinct course includes barbell, kettlebell, dumbbell, sandbags, olympic lifting, atlas stones and sleds to build you as a powerhouse. Programmed by owner and expert head coach, David Tillman, who has over 20 years experience creating results for professional athletes, weekend warriors, CrossFit athletes and everyone in between.

SuperStrong is a potent program. The time you spend focusing on strength in this class powerfully improves your ability to meet RX requirements with faster times and better technique. Improving your over all performance in turn increases your fitness capabilities globally in the ten areas of fitness CrossFit group classes address. After SuperStrong, see the RX requirements feel easier, increase your limits, improve core stability, and create amazing results!

SUPERSTRONG just finished.

REGISTER

It’s time to get strong.

*Combination rates are available to current
CrossFit Cedar Park CrossFitters, as well as
putting your regular membership on hold for the
duration of SuperStrong.Contact us.
 
*Non-members are welcome and encouraged
to take advantage of this potent program as well! 
Contact us for a strength evaluation with
David Tillman.

Monday/Wednesdays

6:30pm – 8:30pm

Starting September 29th

Space is LIMITED

dynamic movement prep 
Group warm up 
Ladder drills 
And
Pro agility drill
5-10-5.   For time.
Example
Skill
Toe 2 bar
4 rounds for perfection.
5 strict
10 kip
Dips 
5-5-5-5-5
1 set to failure. (8-12 reps)
50X0  negative only. You can jump it up or dip up but 5 second negative
wod
Row 1k rest
2 attempts
Mad mobi 
Standing quad
Roll quad w bb/it band
Press ups
Thoracic extension on the wall

SuperStrong is HERE!

THINGS TO KNOW

SuperStrong

Be Formidable. Be Limitless.

SuperStrong is CrossFit Cedar Park’s design for the athlete to level up in dynamic, powerful, explosive strength. This distinct course includes barbell, kettlebell, dumbbell, sandbags, olympic lifting, atlas stones and sleds to build you as a powerhouse. Programmed by owner and expert head coach, David Tillman, who has over 20 years experience creating results for professional athletes, weekend warriors, CrossFit athletes and everyone in between.

SuperStrong is a potent program. The time you spend focusing on strength in this class powerfully improves your ability to meet RX requirements with faster times and better technique. Improving your over all performance in turn increases your fitness capabilities globally in the ten areas of fitness CrossFit group classes address. After SuperStrong, see the RX requirements feel easier, increase your limits, improve core stability, and create amazing results!

SUPERSTRONG just finished.

REGISTER

It’s time to get strong.

*Combination rates are available to current
CrossFit Cedar Park CrossFitters, as well as
putting your regular membership on hold for the
duration of SuperStrong.Contact us.
 
*Non-members are welcome and encouraged
to take advantage of this potent program as well! 
Contact us for a strength evaluation with
David Tillman.

Monday/Wednesdays

6:30pm – 8:30pm

Starting September 29th

Space is LIMITED

Dynamic Warmup

Group Warmup

50 n 50 GHD

SQUAT PROGRAM

Week 5

3-3-3-3-3

80-80-85-85-85 %

Tempo

1 set to failure at tempo 72×1 (7 seconds down, 2 seconds at the bottom, 1 second coming back up). Failure should be between 5-7 reps. If you get to 7 then stop. Next week, add weight. Start between 60-70% of max squat.

REST

Bent Lateral  Raises (not heavy)

10-10-10-10

Sprinter Drills – Knees, Skips, Butt Kicks

Wod

3 Power Snatch

3 OH Squat

3 Power Cleans

3 Power Jerks

Run 200

REST

4 rounds for splits. Record Splits and  Weight

MAD MOBI

Roll Calves

Calf Stretch

Press ups

Shoulder Bully

Thoracic Extension

DT

 

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

http://www.iraqwarheroes.org/davistp.htm

THINGS TO KNOW

Saturday

9:30am – Open Gym with Matt

Sunday

9:00am – Yoga ReFlex – with Stacey

10:00am – Skillz & Sprintz with Matt

Endurance Seminar Flyer

Limited to 20

Last one sold out – so don’t wait.

FREE MEMBERS SEMINAR

REGISTER

dynamic movement prep 
Group warm up 
Snatch warm up 
3 rounds for quality
5 kip swings
5 bn snatch grip push press (hooks at the bottom/release at the top)
5 oh squats 3 seconds pause
Strength
Snatch
1-1-1-1-1. By feel
Wod
“DT”  
155/105
5 rounds for Time of
12 deadlifts
9 hang cleans
6 jerks.
Mad mobi
 Shoulder bully
Pigeon
Knee to chest
Seated distraction
Press ups.