Boot Camp 6-Week Challenge

Cedar Park Boot Camp

6-Week Challenge 

February 26th

Monday/Wednesday

5:30pm – 6:30pm

* Before/After Photos

* Before/After Measurements

* 12 Coach Led Workouts

* Home Workouts

* Nutrition Guidelines

* Baseline Workout

REGISTER

Questions? email robin@crossfitcp.com

Wednesday Workout

Core Strength

50 Heavy Russian Swings
 
 

Skill

Handstand Push Ups Variations
5-7 minutes

Work skill & Variations

 

Wod

AMRAP – 8 Minutes (BJ/HSPU/Snatch)
20 Box Jumps 24/20
15 HSPU
10 Power Snatch 95/65
 

REST

Tabata
Wallball 20/14 
8 rounds
20 seconds work, 10 seconds rest

 

MOBI

Hamstring up and over
Calf stretch
Pigeon 
Press ups
Lat stretch
Corner Stretch

THIS SATURDAY….. at CF2222

WEEKEND NEWS

CrossFit 2222

9:30am – Free Community Intro

* * Have Friends or Family in the 2222 area? We have a free Intro on Saturday morning at 9:30am followed by a Facility Tour, Snacks and a Q&A.

CFCP

9:30am – Free Community Workout

10:30am – Skillz & Sprintz

HOLLY JOLLY VIII TEAM CHALLENGE

November 13th – 12pm: Kick-Off Meeting and Paleo Nutrition Seminar

November 14th – December 31st

Registration is OPEN

Price Increases on Sunday

Full Details & Rules

 

TODAY’S WORKOUT

Core Strength

Dynamic Movement Prep

Group Warm up

Plank

Accumulate 5 minutes total

Strength

Barbell Row

5-5-5-5-5

Jerk Dip (slow, short and straight)

Split Jerk

5 sets

Wod

5 rounds for time

25 KB Swings 1.5/1.0

30 Double Unders

Mad Mobi

Thoracic extension

Roll calves/stretch calves

Trigger point pecs

Corner/pec stretch

Shoulder Bully

 

I Do The Impossible Success Story!

I Do The Impossible

Success Story Geoff!

During the 8 weeks of the IDI Challenge, Geoff

Lost 4.1% body fat

Met 100% of his goals

Increased his dead lift by 30lbs

Got 6 more pull-ups in a time trial

Improved his already fast wod time by 6 seconds

THIS WEEKEND

Saturday

9:30am – Open Gym with Coach BiggDave

Sunday

12:00pm – Skillz & Sprintz with Matt

3:00pm – Regional Fundraiser

Dynamic movement prep

Group warm up

Skill
Plank holds 1 min x 3

Strength

Front squat
3-3-3-3-3. By feel.

Wod
3 rounds for time
Row 500
35 double unders
15 hand release burpees

MAD MOBI
Shoulder bully
Pigeon
Leg stretch
Press ups.

Celebration!

 

THIS WEEKEND IS THE END OF

I Do The Impossible Challenge

Saturday, April 11th

9:00am

Dynamic warm up 
Group warm up
50 heavy Russians.
50 frog legs
Deadlift protocol 
85%
3 sets of 3 half range deadlifts
Immediately followed by 5 box jumps
85-95% of Max.
“Swinger” 
4 rounds for time
500 meter Row
21 kb swings 1.5/1.0
MAD MOBI 
Press ups
Pigeon
Knee on the wall
Hamstring up n over