Seniors Training & Exercise Program

Our new class, designed specifically for our Seniors will start March 6th.

Classes will be on Tuesday/Thursday’s at 10:30am

This is Coach-led, Group Training

Build Stretch through Resistance Training for Strong bones

Cardiovascular Health for  Strong Heart

Improve Balance and Coordination

Increase Stamina

More information – email robin@crossfitcp.com

REGISTRATION is OPEN

The CrossFit Open Starts this week!

Each Friday, the workout will be the Open workout

Each Friday night at 6:30pm we will 

FRIDAY NIGHT LIGHTS

Heats & Judges 

REGISTER

 

Monday Workout

Warm Up

Barbell Mobility Complex
Empty Barbell – for QUALITY
1 round of the following movements at 5 reps EACH. pause 2 secnds at each end range position

Good Mornings
Back Squats
Back Rack Elbow Rotations
Behind Neck Press and Stretch
Narrow Grip OH Squats
Clean Grip Romanian Deadlifts
Front Squats

 

Strength

Strength Complex
1+1+1 – 3 rounds by feel

Power Snatch
Overhead Squat
Squat Snatch

 

Skill

Bar Muscle Ups
Drills/progressions
 

Wod

EMOM – 7 Minues Bar MUPs
3-5 Bar Muscle ups per minute 

Scale as needed

 

REST

Tabata – Burpees/C&J
8 Rounds – 20 seconds work/10 seconds rest
Burpees to a 6″ target above reach
8 rounds – 20 seconds work/10 seconds rest
Clean and jerks 115/75
Score reps
 

Madmobi

Shoulder Bully
KB Shoulder bully
Corner Stretch
Thoracic Extension
Hamstring Stretch

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

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

The CrossFit Open is coming soon

The CrossFit Open

FIVE WEEKS – FEB. 22 – MARCH 26

18.1- Feb. 22-26

18.2- March 1-5

18.3- March 8-12

18.4- March 15-19

18.5- March 22-26

Registration is now open!

EACH FRIDAY –  CrossFit Cedar Park’s workout of the day will be the OPEN WORKOUT! If you are registered for the OPEN, you will need to be JUDGED by someone who has taken the JUDGES COURSE. – we encourage you to take the judges course. This will help during class times, but it also helps give you, the athlete, the best understanding of the standards we use as coaches and during the open to complete a workout as RX.

FOR MORE FUN – each Friday Night, we will have FRIDAY NIGHT LIGHTS starting at 6:30pm. We will be set up in heats to be judged and get the Open Workout On! We will also have some super cool 2018 Open Shirts to purchase this year!

  1. COMPETE
  2. JUDGE
  3. CHEER
  4. EAT/DRINK/BE MERRY!!

 

WHAT IS THE OPEN?

The Open is the first stage of the CrossFit Games season and the largest community event of the year. Every year, hundreds of thousands of athletes come together to compete in the worldwide, online competition.

Anyone aged 14 or older can compete. All you have to do is sign up at Games.CrossFit.com and log your score each week. Workouts are released on Thursdays at 5 p.m. PT, and athletes have four days to complete the workout for the week and submit their score. Scores are due before 5 p.m. PT the following Monday. Complete the workouts at a CrossFit affiliate with a judge, or film your effort from anywhere in the world and submit a link as proof.

The Open offers two versions of each workout, scaled and Rx’d. The scaled option makes the event all-inclusive. All athletes can compare their results to others worldwide, regionally, by age or within their own gyms. An official CrossFit Games app will be available in late January, which will focus on your own personal performance in the Open.  

At the end of five weeks, the fittest move on to the next stages of competition: the Regionals and the Online Qualifier.

Tuesday, January 30, 2018
 
Strength
BACK SQUAT – 20 REPS
Weight should be 95lbs LESS than 5 rep MAX backsquat
OR
add 5lbs from last week’s 20 rep
 
Skill
DELT WORK
3 sets of not heavy – use dumbells or light plates

12 front raises
12 lateral raises
12 reverse fly

 
wod
6 ROUNDS FOR REPS -BURPEE/WB/DU/REST
6 rounds of 
1 minute: Barbell facing burpees – new standard
1 minute: Wall ball 20/14
1 minute double unders
1 minute Rest
 
Madmobi
Trigger Point Glutes
IT Band
Pigeon Stretch
Shoulder Bully
Lat Stretch
Hamstring

 

Clean EMOM

Monday, January 29, 2018
 
Skill
3 ROUNDS FOR QUALITY
10 alternating Turkish Get-ups
10 Wall Walks
 
EMOM
EMOM – 10 MINUTES – 3 CLEANS
3 Cleans (squat or power)
Good footwork and no jumping out wide with your feet

Pick the weight and adjust as desired

 
wod
ROW/OH SQUAT/LUNGES
3 Rounds for Time
50 calorie Row
50 Overhead Squats 105/75
50 Step Front Rack Lunges 105/75
 
Madmobi
Hamstring Stretch
IT Band
Shoulder Bully
Corner Stretch
Lat Stretch with Band