Nutrition 101

Is eating for health and fitness really that hard? Well, it is if you don’t know how to get started! Join Coach Nikki and Coach  Dave to get the scoop on

What is Paleo?

How do I Zone my food?

Optimal vs Optional Supplements

FREE  Seminar on Sunday, May 20th at 5pm at the 609 W. Whitestone Location – Bring your own chair!

 REGISTER

OPEN GYM – Saturday at 9:30am – Come get your WOD on!

Saturday, May 26th – NO OPEN GYM!!! IDI Finals instead!

Dymanic Warmup

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)

The filthy fifty.
50 Box jump

24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders

MaD mobi

Pigeon

Press ups

Knee on the wall

Corner stretch

Calf stretch

Saturday, May 19th – Open Gym at 9:30am

Sunday, May 20th

FREE Nutrition Seminar at 5pm at the box. Please REGISTER to attend and bring your own chair

Underwater Hydrostatic Weighing – if you are in the IDI Challenge and did this measurement in the beginning, you need to get scheduled for your final weigh in on Friday, May 25th. Timeslots are between 3-6pm at the Box. Email robin@crossfitcp.com to get on the schedule. There is a $5 discount for the 2nd weigh-in.

Thursday

Dynamic Movement Prep
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)

Skill
For quality warm up pace
20 Turkish get ups
20 strict pull ups
20 pistols
Scale as needed

Work
1 clean
2 front squats
Emom for 15 minutes
(adjust weight as needed)

Carson’s 6 pack plan
100 jack knife sit ups for time (20,14)

MaD mobi
Press ups
Keg stretch
Corner stretch
Knee on the wall

REMINDERS!

Saturday, May 19th – Open Gym at 9:30am

Sunday, May 20th

FREE Nutrition Seminar at 5pm at the box. Please REGISTER to attend and bring your own chair

Underwater Hydrostatic Weighing – if you are in the IDI Challenge and did this measurement in the beginning, you need to get scheduled for your final weigh in on Friday, May 25th. Timeslots are between 3-6pm at the Box. Email robin@crossfitcp.com to get on the schedule. There is a $5 discount for the 2nd weigh-in.

Dynamic

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)

skill

wall walks.

test
1x 20 rep max back squats.
If you hit 20 last week go up in weight

Wod
8 rounds for time  of
10 burpees
15 squats
20 double unders.

mad mobi
Press ups
Roll quads with a bb
Knee on the wall
Roll calves on bb