Amazing Weekend and Great Season ahead!

Amazing Weekend!

Saturday, Coach BiggDave taught a group how to effectively use the Kettlebell and did some fun juggling it!

Sunday, Nikki taught a Nutrition and Goal Setting Seminar. We want to help you through making nutritional changes. You need help? Just ask! We have a CrossFit Cedar Park Fan page on facebook and would love for you to join and ask questions. Not only are the coaches great on the subject of nutrition, but we have many “OG” clients that can help as well.

Coming in the Fall we have several events coming up! Don’t miss out!

Dynamic Movement Prep

Group Warm up

Ham drill
Leg swings
Banded shoulder

Skill/Strength
30 strict toe 2 bar

Muscle up progressions
5-7 minutes

Ladder drills
Pose running drills

Wod

5 rounds for time of:
15 chest-to-bar pull-ups
Run 400 meters

MAD MOBI
Lat stretch band
Calf stretch
Hamstring
Roll quad
Press up
Wrist stretches

Balancing Act

WEEKEND INFORMATION

Saturday

9:30am – Open Gym

10:30am – Free Member Seminar

Conquering the Kettlebell

Sunday

9:00am – ReFlex

ReFlex

10:30am – Skillz & Sprintz

6:00pm – Free Seminar

Nutrition Seminar

Dynamic movement prep

Group warm up

50 heavy Russians

 5 minutes
Kipping/ butterfly pull up skills

Emom 10 minutes
4 deadlifts. 275/155
3 lateral barbell burpees
Last minute perform deadlifts then
Max barbell burpees.

Rest

Emom 10
20 double unders
4 oh squats 95/65
Last minute perform 20 double unders then max reps oh squats

MADMOBI
Lat stretch
Roll calves
Hamstring up n over
Press ups
Pigeon

Wow Wednesday!

Weekend Info

Saturday

9:30am

Open  Gym – Free Community Workout

10:30am

Conquering the Kettlebell

REGISTER

Sunday

9:00am – ReFlex

10:30am – Skillz &  Sprintz

6:00pm

Nutrition Seminar

REGISTER

Dynamic movement prep

Group warm up

Practice muscle up skills.
5-7 minutes
Turnovers
Swings
Bottom dip holds.

Max muscle ups in 3 minutes
Or
max c2b pull ups in 2 minutes
Or
Max pull ups in 1 minute

Rest

Wod
800 meter run
50  hand release push ups
50 abmat sit ups
800 meter run for time

MAD MOBI
Knee on the wall
Roll quads
Hamstring up n over
Pigeon
Bully