Partner Wod

Jodi Vaughn and Sam Stemmermann at the

Vaughn Weightlifting launch party

Speaking of

VAUGHN WEIGHTLIFTING

New Sessions start next week!

Monday/Wednesday – 6:30pm

Tuesday/Thursday 10:30am

email robin@crossfitcp.com to get registered

(combination Olympic Lifting and CrossFit available)

THIS WEEKEND

Saturday

Open Gym – 9:00am with Rafael

Double-Under Seminar – 10:00am

Sunday

9:00am – ReFlex

10:00am – Skillz & Sprintz with Stacey

MONDAY

Gymnastics Skills starts again

Monday/Wednesday

4:45pm

This 4 week session will cover

Strength – strict pull ups (with negatives)

rings and parallel bars support hold

strict dips

strict muscle-up progressions (chicken wings, Russian dips, transitions)

 strict handstand push-up variations

and core strengthening every day.

Skills – head/handstand holds

handstand walks (progressions)

skin the cat

ball up and inversion on rings

back levers

kips swings

pull overs

forward rolls

and I’m sure more after this weekend!

Matt is attending the newly re-programmed Advanced Gymnastics Course this weekend with Dave Durante!

email robin@crossfitcp to get registered

or come try a class on Monday.

Dynamic warm up 
 lunge stretch, cradle stretch, inch worms, frankenstein kicks
Group warm up
50 heavy Russians.
Skill
Practice muscle ups
5-7 minutes
Strength
Front squat with tempo
3-3-3-3-3.   53×1
Wod
Partner up
Row 500 meters
5 rounds of
20 burpees over partner (alternate)
20 medball sit ups passing to partner
20 push ups
then
Run 400 meters.
Mad mobi 
Press ups
Keg stretch
Lat stretch band
Calf stretch.

 

Double Under Seminar

SATURDAY

DOUBLE-UNDER Seminar

August 2nd

10am

When double unders are on the wod, do you immediately ask “how many singles do I have to do?” If this is you, then you belong in this seminar!

Includes:
1 hour Training Session
2 Video Consultations within 30 days of the seminar
FREE Unlimited email consultations within 30 days of the seminar
FREE digital copy of the “Secret To Double Under Training Revealed” manual

Limited space available

REGISTRATION

SUNDAY

9:00am – ReFlex with Coach  Stacey

10:00am – Skillz & Sprintz

GYMNASTICS CLASS

is back starting next week!

Monday/Wednesday

4:45pm

This class will improve

Muscle-ups

Core Strength

Pullups

Handstands

Ring Dips

YOUR BUTT

Flexibility

 

Dynamic warm up
Group warm up
Push press
3-3-3-3-3.  By feel.
Amrap in 6 minutes
20 double unders
7 burpee box jumps 24/20
Rest 3 minutes
Amrap in 6 minutes
20 kb swings 2/1.5
20 steps lunges w your kb
Rest 3 minutes
Amrap in 6 minutes
5 deadlifts  275/175
10 pistols (5each leg)
Mad mobi
Pigeon
Sit on lacrosse ball
Hamstring
Shoulder bully
Calf stretch.

 

CrossFit Love

 The couple that wods together, well wods together.

Sometimes they get married too!

Congrats to Riane and Logan on your upcoming wedding!

SATURDAY

DOUBLE-UNDER Seminar

August 2nd

10am

When double unders are on the wod, do you immediately ask “how many singles do I have to do?” If this is you, then you belong in this seminar!

Includes:
1 hour Training Session
2 Video Consultations within 30 days of the seminar
FREE Unlimited email consultations within 30 days of the seminar
FREE digital copy of the “Secret To Double Under Training Revealed” manual

Limited space available

REGISTRATION

SUNDAY

9:00am – ReFlex with Coach  Stacey

10:00am – Skillz & Sprintz

GYMNASTICS CLASS

is back starting next week!

Monday/Wednesday

4:45pm

This class will improve

Muscle-ups

Core Strength

Pullups

Handstands

Ring Dips

YOUR BUTT

Flexibility

Dynamic warm up 
Group warm up
L – sit holds accumulate 3 minutes
Oh lunges for quality.
10 steps    3 sets. Plate or barbell with weights added
Wod 
From the Crossfit games
Double grace
60 clean and jerks for time
135/95
Mad mobi 
Lat stretch band
Wrist stretch
Shoulder bully
Corner stretch