Cheerleaders lift weights too

Tuesday Workout

Skill

Double Under Practice. 3-5 Minutes
Jump rope practice
 

EMOM

EMOM – 12 Minutes
Minute 1: 1 Clean + 3 jerks (adjust weight as desired)
Minute 2: 25-35 double unders
 

Wod

3 RFT (Burpees/DB Snatch/Lunges)
20 burpees (new standard) over dumbbell
16 alternating DB Snatches
12 Steps DB Front Lunges
 

Madmobi

Pigeon Stretch
Calf Stretch
Press Ups
Knee on the wall

Strength: Back Squat

WEEKEND INFO

Saturday

9:30am – Free Community Workout with Coach Stacey

Sunday

9:00am – ReFlex Yoga

10:30am – Skillz & Sprintz

 

Dynamic warm up

Group warm up

 

Strength
Back squats
3-3-3-3-3
Amrap in 10 minutes
50 double unders
20 burpees

MAD MOBI
Roll calves
Stretch calves
Press ups
Scorpion

Celebrate!

CELEBRATE our 8th Birthday

SATURDAY, October 10th

9:00pm

WILD WEST CEDAR PARK

dynamic movement prep

Group warm up

20-30 Strict pull ups

Warm up for snatch
BN snatch grip pp + oh squat.
2 second pause.

Build to a heavy snatch in 5 minutes

snatch touch n go
10-7-5 touch n go reps rest as needed between sets

4 minutes.
Max reps Burpees to a target 6″ above reach

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

Tabata

COMING SOON!

superstrong1

April 13th – June 10th

Monday/Wednesday

6:30pm – 8:30pm

3 Spots left!

REGISTER

Couch2Crossfit

NEW 6-Week Session

May 5th  – June 11th

This plan starts at level zero and teaches you all the basics you need to learn to be ready to take on the best fitness program in the world…CrossFit. Workouts include total body training to increase your strength and functional fitness. You get:

* Onsite Training
* Kick-off Nutrition Seminar
* Take home workouts

* Functional Bodyweight Movements
* Weather Plan – never have to cancel because its cold or wet

*Highly Qualified Coaches

This progression will gradually ramp you up in all of the 10 components of fitness. Yes it is simple and easy but it will challenge you.

REGISTER

Dynamic warm up 
Group warm up
50 strict hanging knee raises
Rope climb skill 
5-7 minutes.
5 minutes double under practice
Tabata On the Road 
32 rounds for reps of…
20 seconds work 10 seconds rest
Performing 8 rounds of each exercise then switching to the next in the 10 second rest.
Double unders
Push ups
Sit ups
Burpees
MAD MOBI 
Shoulder bully
Corner stretch
roll calf w bb
Single knee to chest
Press ups

 

 

Happy Birthday Matt!

Happy Birthday Coach Matt Plemons!!!

 

There will be NO Skillz & Sprintz or ReFlex this Sunday.

Dynamic warm up 
Group warm up
50 heavy Russians.
50 frog legs
SKILL
3 position snatch  (2 second pause in the catch position)
Hip
Hang (above the knee)
Floor.
3-3-3-3-3
“MATTNASTY”
Amrap in 10 minutes.
3 strict muscle ups
7 strict hspu
10 pistols alternating
10 burpees to a plate
MAD MOBI 
Press ups
Pigeon
Knee on the wall
Hamstring up n over