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

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

 

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

Mobility Seminar Tonight

TONIGHT

Maximizing Your Performance

Mobility Series by

Michael Tillman, DPT

First Series

NECK & SHOULDERS

Doctor of Physical Therapy, Michael R. Tillman will break down the required MOBILITY your neck and shoulders need to MAXIMIZE your performance in any sport.

No matter your chosen sport,  if you are losing your range of motion in your neck and shoulders, then you need this seminar.


MONDAY, June 27th

7:00pm

Tillman Physical Therapy

2519 S. Lakeline Blvd. Ste. 100

Cedar Park, TX

QUESTIONS? email robin@crossfitcp.com

REGISTER

Dynamic Movement prep 
Group warm up 
50 n 50 Ghd
Muscle up practice 
Swings
Turnovers
Strength
Build to a heavy single
Deadlift
In 6 minutes
Wod 
Amrap 10 minutes
5 squat clean thrusters 135/95
12 toe 2 bar
Mad mobi 
Hamstring up n over
Knee on the wall
Pigeon
Press ups.
Bully

Regional Schedule Changes

This is the Couch 2 CrossFit Crew for May 2015! Ready to get going and get fit!

Can’t wait to see the progress in 6 weeks!

THE WEEKEND

SATURDAY

9:30am – Open Gym with Rafael

FREE Community wod. Feel free to bring friends and family and share the sweat!

SUNDAY

9:00am – ReFlex Yoga

Free for all unlimited members and only a $15 drop in for anyone else

12:00pm – Skillz & Sprintz with Matt

FREE Workout for all member

INFO

Schedule Change

REGIONALS is coming next week!

Four Coaches will be going to regionals and so our other coaches will be taking classes and we will be mixing some classes together to ensure we don’t cancel classes for our clients.

Here are the changes.

THURSDAY, May 14th

Clinic – 5:45pm & 6:45pm will go to the BOX for 5:30pm & 6:30pm

TEENS Class will be modified/scaled into the 5:30pm Adult Class

SATURDAY, May 16th

We hope you are all supporting our Team in Dallas.

NO OPEN GYM

SUNDAY, May 17th

Hope you are in Dallas

NO REFLEX or SKILLZ & SPRINTZ

MONDAY, MAY 18th

Clinic 5:30am will go to the Box at 5:15am

Dynamic warm up 
Group warm up
Deadlifts 
3-3-3-3. By feel
Double under practice 
3-5 min
For time 
150 double unders
75  wall ball 20/14
50  burpees
MAD MOBI
Roll quads and IT band
Calf stretch 2 min holds
Press ups
Knee on the wall