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Teens Mobility

THINGS TO KNOW

SATURDAY

Open Gym – 9:30am

SUNDAY

Skillz &  Sprintz – 10:00am

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 to 20 people

REGISTRATION

Dynamic warm up

Group warm up

Pistol practice.
5-7 minutes

Wod
Scale as needed the idea is not to break and only rest during the 1
min rest. So scale weight accordingly

12 Back squats. 155/105
12 box jumps 24/20
Rest  1 minute
12 back squats
12 bounding lunges
Rest  1 minute
12 back squats
12 toe 2 bar
Rest 1 minute
12 back squats
12 burpees

Rest.

1 min max effort airdyne. Score cal

Mad mobi
Roll calves w bb
Press ups
Hamstring up n over
Calf stretch

DNA

Carter

Do you know this man?

Probably not. Unless you are one of those super early birds that comes to the box or the clinic and manages to catch him as he is headed out the door.

This is AC Carter. He handles the cleaning of both our facilities – CrossFit Cedar Park and Tillman Physical Therapy. He cleans and sanitizes the floors, bathrooms and much more!

He and his wife, Iwhona are pretty awesome people too!

HOWEVER

Wiping down the equipment or floor after you have sweated, bled or cried on it is YOUR responsibility.

Please remember to be respectful to those who have to touch equipment after you.

Please take the time to grab a spray bottle or wipes and wipe down

Barbells

Rowers

Pull-up Bars

Rings

Dumbells

Kettlebells

Jump rope handles

anything else where you could have left your DNA.

No one wants to find a bar with blood.

No one wants to lay in your pool of sweat

No one wants to grab a chalk crusted pull-up bar

Not even you.

THINGS TO KNOW

David and Robin will be in California at the CrossFit Games

If you need something immediately and your coach can’t help you, email me. I (Robin) am checking emails regularly and will answer. Or you may email Carson or Nikki.

SATURDAY

Open Gym – 9:30am

SUNDAY

Skillz &  Sprintz – 10:00am

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 to 20 people

REGISTRATION

Dynamic warm up

Group warm up

pike and V ups: 4×10 each movement
-sitting on floor in pike position, put hands down on side of legs and lift legs
off ground. Keep legs as tight as possible throughout exercise. Don’t
let legs hit the ground until you complete 10. Repeat exercise in
straddle position, with hands being put down between legs.

Strength
Hang squat clean
3-3-3-3

Wod.

Run 800
42 kb swings  (1.5/1.0)
24 pull ups
Run 400
21 kb swings
12 pull ups.

Mad mobi
Pigeon
Lat stretch band
Press ups
Calf stretch