CrossFit Cedar Park

Regionals is HERE!!!

robin — Thu, 23 May 2013 18:05:39 +0000

WE ARE CLOSED FRIDAY FOR REGIONALS!

NO OPEN GYM ON SATURDAY

SEE YOU MONDAY AT

10AM

FOR

“MURPH”

at the box.

Lots of News!!!

robin — Tue, 21 May 2013 13:42:30 +0000

Calling all COMPETITIVE ATHLETES!

What is MAD Athletes and why would you want to attend our training camp? This is the brainstorm of David and Michael Tillman who formed a successful business 13 years ago combining the programming and training of David with Michael’s physical therapy expertise. Together they have sent multiple athletes to the CrossFit Games in California, the regional level and have athletes who have won many local competitions.

The TRAINING CAMP – putting the best coaches possible together to fine-tune your competitive fitness. Two Olympians, National Champion, CrossFit Gamer, Doctor of Physical Therapy, Master Pose Runner, Sports Psychologist, Competitive Swimmer and a Head Coach who currently has 12 athletes competing at the South Central Regionals this week.

Why would you miss this? Take a look at some of our coaches and email robin@crossfitcp.com if you have any questions.

Click here to view the embedded video.

MAD ATHLETE TRAINING CAMP

June 14th – 12pm – 5pm

June 15th – 8:30am – 5:00pm

June 16th – 8:00am – 5:00pm

$549.00 – until May 31st

$599 – late registration

REGISTER

Single Day and Two Day Rates Available

Payment Plans Available

Alumni Rates Available

Email Robin@crossfitcp.com

THINGS YOU NEED TO KNOW

FRIDAY, MAY 24th

WE ARE CLOSED

for

SOUTH CENTRAL REGIONALS!!!!

See you in San Antonio!

SATURDAY, MAY 25th

NO OPEN GYM or REFLEX

See you in San Antonio!

MONDAY, MAY 27th

MEMORIAL DAY WOD

“Murph”

10am

Get there early to sign up for heats.

Coach Stacey & Coach Matt will be there!

FRIDAY, MAY 31st

5:30pm & 7:00pm

Meet at the clinic

MOVING DAY!

SATURDAY, JUNE 1st

MOVING DAY!

Come help us move and set up at the new place!

Dynamic warm up
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)

20 Turkish get ups. For quality. Alternate

G skills
20 hollow rocks
20 muscle up transitions
For quality

WOD
Amrap in 15 minutes
15 wall ball
15 power snatch 75/55
15 pistols

MaD MOBI
Press ups
Roll Lats
Keg stretch
Lat band stretch

Regional’s Week!!!

robin — Mon, 20 May 2013 17:14:48 +0000

BIG THANK YOU!!!

from the CrossFit Cedar Park Competitors.

Nikki Isbell, Carson Thomas, and teammates Austen Cochren, Wladi Montoya, Rochelle Vance, Becca Trower, Kelley and Carl Galant and Head Coach Dave Tillman

We have had some amazing fundraisers and donations and we can happily say that everything for our athletes is going to be covered at 100%!!!

Our Sponsors

Cielo Spa, Infintech, Smokey Mo’s, Circle RB Drywall and two individual sponsors!

THIS WEEK

Tuesday Night – 7:30pm Re-Flex

Friday – NO CLASSES AT ALL!

Saturday – No OPEN GYM

Monday – Memorial Day Wod at 10am at the Box

Dynamic warm up
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)

Strength
50 n 50 ghd.

Keg stretch/ thoracic ext on the wall

Skill
Then overhead squat complex

In 7 minutes build to a 3 rep max oh squat from the floor.

Rest

Wod
10 min amrap

5 push press. (rx is 160, 100)
10 steps front rack barbell lunges

MaD MOBI
Corner stretch
Pigeon
Shoulder bully
Chin tucks

Benchmark Friday – “Angie”

robin — Fri, 17 May 2013 15:45:36 +0000

ALMOST THE WEEKEND!

Saturday

9:30am – Open Gym

10:45am – Re-Flex

Sunday

1:05pm – CrossFit Day at the Round Rock Express Game

6:00pm – Re-Flex

Friday, May 24th

CLOSED

for Regionals

Monday, May 27th

MEMORIAL DAY

Dynamic warm up
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)

Wod.

“Angie”

For time.

100 pull ups
100 push ups
100 sit ups
100 squats.

Mad mobi.
Knee on the wall
Press ups
Shoulder band stretch
Lat band stretch
Hanging knee raises/baby makers

Yes! We are Moving!

robin — Thu, 16 May 2013 15:32:02 +0000

We are super excited to announce the move of CrossFit Cedar Park to

2051 Cypress Creek Road

Cypress Bend Shopping Center!

This Open 5,000 SF bldg with super tall ceilings (and a large parking lot) backs up to beautiful Milburn Park with running trails and open fields.

The move will take place on June 1st and classes from the 609 box will move to the new location effective Monday, June 3rd!

THINGS YOU NEED TO KNOW!

CROSSFIT DAY AT THE DELL DIAMOND

If you forgot to order baseball tickets from Robin for the CrossFit Day at the Dell Diamond (and yes this is a baseball game with the Round Rock Express vs Colorado Springs) at 1:05pm on Sunday, May 19th, you may CLICK HERE and purchase $10 reserved seats. Use special code CROSSFIT.

For those of you who did purchase tickets, Robin will have them for pickup hopefully later today. Wear your CFCP shirt!

SATURDAY

Open Gym – 9:30am

Re-Flex – 10:45am

SUNDAY

Re-Flex – 6:00pm

FRIDAY, May 24th

We are CLOSED for all Classes

SATURDAY, May 25th

NO OPEN GYM or Re-FLEX

SUNDAY, May 26th

NO Re-FLEX

MONDAY, May 27th

Memorial Day WOD

Time TBD

CrossFit South Central Regional Competition

May 24th – May 26th

Freeman Coliseum, San Antonio

Tickets

Come to San Antonio to cheer on your CFCP Team (Wladi, Rochelle, Austen, Becca, Kelley & Carl) and

Nikki Isbell & Carson Thomas – our 2 individual competitors

REGIONAL SHIRTS

These shirts go on sale TODAY!

Limited Sizes Available

$27.00

PURCHASE

Dynamic warm up
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)

Strength
Push press
5-5-5-5-5 @ 70%

Interval wod.
20 wall ball 20/16
20 box jumps
20 calorie row.

Rest 3 min
4 rounds for splits.

Mad mobi
Hanging Calf stretch
Pigeon
Roll quads w barbell
Shoulder bully

Weights for fitness

Biggdave — Wed, 15 May 2013 16:54:45 +0000

Wednesday.
Dynamic warm up
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)

Keg stretch

Skill
C & J technique

Warm up for

Wod

Amrap In 10 minutes
30 clean and jerks at Each
Male. Female
95 65
135. 85
165. 110
205 135

Mad mobi
Pigeon
Press ups
Hamstring up and over
Shoulder band
hanging knee raises/baby makers

Sprinter Drills

robin — Tue, 14 May 2013 19:40:16 +0000

INFO FOR THE WEEK

TUESDAY NIGHT

7:30pm – Re-Flex

SATURDAY

Open Gym – 9:30am

Re-Flex – 10:45am

SUNDAY

Re-Flex – 6:00pm

Friday, MAY 24th

WE ARE CLOSED

for Regionals

Dynamic warm up
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)

50 kip swings for quality/practice

Skill
Handstand holds
4x 1 min

Sprinter drills
Then
Wod

For time.

Run 800
3 rounds of
15 ring dips
15 sit ups
15 burpees
Run 800

Mad mobi
calf stretch on wall
Corner stretch
Shoulder bully with kb
Press ups

CrossFit Games Tix on Sale TODAY!

robin — Mon, 13 May 2013 15:59:46 +0000

INFO FOR THE WEEK

Last chance to purchase Tickets for

CrossFit Day at the Dell Diamond

Round Rock Express Baseball game

$10

email robin@crossfitcp.com for tickets

TUESDAY NIGHT

7:30pm – Re-Flex

SATURDAY

Open Gym – 9:30am

Re-Flex – 10:45am

SUNDAY

Re-Flex – 6:00pm

REGIONAL SHIRTS

Will go on sale this week

Limited Sizes Available

XS – XXL

$26 each

We still have a few of these from last year – $5.00

get them at the box!

CROSSFIT SOUTH CENTRAL REGIONAL COMPETITION

May 24-26

Freeman Coliseum, San Antonio

Tickets

www.games.crossfit.com

Dynamic warm up
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)

Strength
Front squats
7-7-7-7 at 75% of Max

1 set afap 15 reps at 65%

Rest

Wod
35 double unders
20 thrusters
Rest

3 rounds for splits and weight.

Mad mobi
roll quads w bb
Hamstring up and over
calf.
Hanging knee raises/baby makers

Monster Garage Sale

robin — Fri, 10 May 2013 15:41:34 +0000

SATURDAY

7am – ?

609 W. Whitestone

All funds raised helps cover the costs of our athletes attending the South Central Regional CrossFit Games in San Antonio!

OPEN GYM

9:30am

REFLEX

10:45am

SUNDAY

REFLEX

6:00pm

Dynamic warm up
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
Rope climbs.
5 ascents

Wod
4 rounds for time of
15 Curtis p’s. (clean, lunge, lunge, shoulder to oh, back to floor) #65,45
15 wall ball (20,14)

Mad mobi
Pigeon
Press ups
Knee on the wall
Corner

Leveling Up!

robin — Thu, 09 May 2013 16:18:57 +0000

Congratulations to the following guys! Matt Plemons for his CF-L1 Certification, Javier Ayala on his Kettlebell & Strongman Certs! (Photo by Brian Sullivan), Austen Cochren on his Kettlebell Certification, Rafael Saenz on his CF-L1 and graduating from Concordia University with his degree in Kinesiology!

Way to level up!!!

What do you need to know?

Monster Garage Sale

Saturday 7am – at the box

DONATE & SHOP!

Open Gym

9:30am

Re-Flex

10:45

SUNDAY

Re-Flex

6:00pm

CrossFit Day at the Dell Diamond

Sunday, May 19th

1:05pm

Bring the family out to the ballpark to celebrate CrossFit Cedar Park’s accomplishments!

$10 per ticket

Can purchase through us!

BUY TICKETS

Dynamic warm up
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
Handstands and
Hand stand push ups

Strength
Thruster
3-3-3-3-3

Mad mobi
Samson stretch

Wod
Emom for 8 minutes
5 pull ups
7 box jumps

Rest
Mobi Madness
Lat band stretch
Calf stretch

Wod 2

In 6 minutes
Run 800
Max reps cleans (155,105)

Mad mobi
Keg stretch
Knee on the wall
Calf stretch