Adopt A Family

Aaron getting his clean PR!

THINGS TO KNOW

Adopt-A-Family

(or three!)

This year we have adopted 3 deserving families through the Hill Country Christmas Bureau. Please help us make these three families Christmas a wonderful time for their kids. All donations are due by Open Gym on Saturday, December 20th

Take a moment and sign up to bring a gift.

SIGN UP

VAUGHN WEIGHTLIFTING

Olympic Lifting is back on the schedule with Coach BiggDave

Monday/Wednesday

6:30pm

* Come try out a class for free class.

This program will run for the next 8 weeks

Email robin@crossfitcp.com for more information or come to the class!

dynamic movement prep

Group warm up 

Skill
Pistol practice and variations

Then max pistols (scaled if needed) in 2 minutes

Wod 
Threemom 24 minutes

First minute – 10-12 Toe2bar

2nd minute  –  12-15kb swings 1.5/1.0.

3rd minute –   3 squat Cleans

MaD Mobi 
Pigeon.
Lat stretch band
Press ups
Hamstring up n over

Adopt a Family

THINGS TO KNOW!

 Open Gym – Saturday, 9:30am with Coach Matt

NO COMPETITORS COURSE!

Coach Dave, Austen and Carson will be at ACO in Dallas.

Adopt a Family

Going strong and we are completely overwhelmed by the response from our community.

But there are still a few spots to fill.

All presents need to be wrapped, tagged and dropped off at the box by next Wednesday. We will be delivering to the families on Thursday and Friday.

Click the link below to sign up and help these families.

SIGNUP GENIUS

dynamic movement prep

Group warm up

50 heavy Russian swings.

Banded shoulder warm up

Strength
Build to a heavy split jerk

Then
4 rounds for time resting 2 min between rounds

20 burpees to a plate
12 jerks 155,105
(Rest 2 min)

Mad mobi
Shoulder bully
Trigger point pecs
Calf stretch
Roll calves