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

Barbell Cycling

Thursday Workout

Skill

Muscle Up Drills Bar/Ring
5 Rounds

5 Hip to bar/ring swing
5 Jumping turnover drills
5 hollow rocks

 

Strength

Barbell Cycling
Unbroken Sets – work on touch and go technique – POWER SNATCH
12-9-6
Score weight for each set

Power Snatch

Score weight on each set

 

Wod.

21-15-9 Burpees/DL/HSPU
21-15-9
Barbell Facing Burpees
Deadlift 225/155
Handstand push ups
 

Madmobi

Keg Stretch
Shoulder Bully
Lat Stretch
Press ups

 

Christmas Family Adoptions

REMINDERS

Please remember to sign into class on the ipad kiosk.

If you have any issues, please let your coach know ASAP.

 

HILL COUNTRY  CHRISTMAS ADOPTIONS

2 Families in need this Christmas season.

Please help us fulfill the kid’s wishes!

SIGN UP

 

CHRISTMAS SCHEDULE

Monday, December 25th – Christmas Day –  Closed

Tuesday, Dec 26th – 9:30am & 4:30pm only

Monday, New Year’s Day – 10:30am – Resolution Wod

Tuesday Workout

Skill

Handstand Hold
 
 

accumulate 3 minutes

Advanced – try free standing with a spotter


Deadlift Protocol

Warm up deadlifts to 80-85% (this means multiple sets of increasing weight)


Deadlifts

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

 

Deadlift 4×2
2-2-2-2
 

Wod

AMRAP – 8 Minutes
8 pull ups
8 toe to bar
10 wall ball 20/14
 

Madmobi

Pigeon
Lat Stretch
Press ups
Hamstring up and ove

Adopt A Family

Throwback Thursday with Alice’s first competition!

This weekend

Competing in San Antonio at a Power Lifting Competition

Tami Stromberg

Alice Hulsey

Competing in Lake Charles

Meg Adams

Justin Adams

GOOD LUCK EVERYONE!!

 

THINGS TO KNOW

Hill Country Adopt-A-Family

Each year we take the opportunity to give back to a in need family in our community. We have two families this year that need our help.

Please visit this link and sign up.

All presents should be wrapped and tagged with the family/child’s name. They are due to the gym by December 21st for delivery.

Please let robin@crossfitcp.com if you have any questions.

SIGN UP

Thursday Workout

Strength

Barbell Row 5×10
10-10-10-10-10
 

Wod

AMRAP – 10 Min Run/Kb/Lunge
200m run
30 KB Swings 1.50/1.0
20 Steps Overhead Lunges with Plate 45/25
 

Madmobi

Shoulder Bully
Lat Stretch
Pigeon
Knee on the wall

 

RX Gymnastics Seminar – last chance to sign up!

Saturday, October 28th

9-11am – Beginner Class

Kipping Pull ups, Kipping HSPU (along with scaling), teaching Strict Gymnastic Strength for all levesl

REGISTER

12-2pm – Advanced Class

REGISTER

Muscle-ups (bar and ring), Butterfly pull ups, advanced handstand skills, Strict Gymnastic Strength Overview

Prerequisites – None for Begginers

Advanced – 3-5 Strict Pullups and Dips.

Cost $50