Register for the CrossFit Open

CROSSFIT OPEN 2018!!!

The CrossFit Open is

Feb 22 – Mar 26

All FRIDAY workouts will be the Open Wod.

FRIDAY NIGHT LIGHTS!

Each Friday at 6:30pm we will be running the Open Workouts!

We would love for you to come workout, judge and cheer!

If you plan to participate in the Open for scoring, please register

If you plan to help judge – please take the judges course. We will post the link as soon as it is released.

 

 

 

Thursday Workout

Back Squats

Back Squat – 20 Reps
Weight should be 95lbs LESS than 5 rep MAX backsquat
OR
add 5lbs from last week’s 20 rep
 

Wod

3 RFT (Db Snatch/Box Jump Over)
14 Alternating DB Snatch 50/35
14 Burpee Box Jump Overs 24/20
 

REST

Tabata Pullups
8 rounds 20 sec work/10 sec rest

C2B or Pull ups

 

Madmobi

Hamstring Stretch
Lat Stretch
Calf Stretch
Press ups

Deadlift Protocol

THANKSGIVING WEEK

Mon – Wed – Regular Schedule

Thanksgiving – Closed

Friday – 10am – Free  Community Workout at Cedar Park

Saturday – 9:30am – Free Community  Workout at Cedar Park

Tuesday Workout

Skill

Handstand Walk Practice
5 minutes practice
 

Deadlift Protocol

Deadlift Protocol – Week 2
Warm up deadlifts to 80-85%Then
3 sets – resting 3-4 minutes between sets

3 half range deadlifts (floor to top of the knee)
Immediately followed by
6 box jumps 24/20

 

Wod

AMRAP – 11 Minutes
20 double unders
10 burpees
 

Madmobi

Trigger point pecs
roll calves
roll IT band
Hamstring up n over
lat stretch

Throw Back Thursday….

 

NIGHT OF RECORDS

Friday Night – 6:30pm

Come PR your lifts

* Deadlift

* Bench Press

* Snatch

* Clean & Jerk

* Back Squat

This is BYOB to celebrate your PR’s!!!!

 

HOLLY JOLLY IX Team Challenge

What is this?

Groups of 4, eating Paleo or Macros, staying on track through the holiday season!

Earn points for following the nutrition plan, working out, completing challenges and Hot Wods!

Winning  Team – Gift Card for an EXCELLENT Cheat Meal!

Kick-off Meeting – November 18th at 10:30am

DETAILS

REGISTER

(price increases on Saturday!)

 

Thursday, November 9, 2017
 
Warm up
KETTLE BELL WARM UP
Kb warm up 
5 rounds of 
Each arm 
5 KB Snatch
5 KB clean & jerks 
5 KB Goblet Squats
 
Strength
DEADLIFT 5X3
3-3-3-3-3 by feel
 
wod
RUN & C2B
3 rounds for Time
400m Run
15 Chest to Bar Pull ups
 
Madmobi
 Pigeon Stretch
Press ups
Trigger Point glutes
Shoulder bully
Keg Stretch

2017 with a BANG!

Must be January…..

 

We love seeing everyone at the gym and we are happy to have everyone back on track!

THINGS TO KNOW

Muscle-Up Progression Seminar

Free for Members

Sundays at 10:30am

January 8

January 15

January 22

Led by Coach Robertlee

REGISTER

 

TODAY’S WORKOUT

Dynamic movement prep
Group warm up

30 barbell rollouts.

Pistol progressions
5 minutes

Jerk dip +split jerks.
(2+1) 5 sets by feel

3 rounds for time of
8 wall walks
10 jerks (from the floor) 115/75
12 steps front rack lunges 115/75

Mad mobi
Keg stretch
Knee in the wall
Roll IT band
Pigeon
Hamstring up n over

 

Strength – Deadlift

dynamic movement prep 
Group warm up 
Skill
Muscle up practice and variations
Ring dips
Strength
Deadlifts
3-3-3-3-3.  By feel
Amrap 10 minutes. 
50 double unders
20 steps lunges
10 toe to bar
MaD Mobi 
Pigeon.
Lat stretch band
Press ups
Hamstring up n over