Giving the Gift of Fitness

THINGS TO KNOW

ADOPT-A-FAMILY!!!

We still have slots available to help out the Three  Families that we adopted for Christmas!

Please help us help these families!!!

1. The first family has two kids, Dad works and mom has Lupus and no insurance.

2. The oldest son is autistic and they have a baby girl as well. Mom works and Dad was laid off.

3. Three boys, Mom was laid off and Dad was laid off, but works part-time to help make ends meet.

SIGN UP NOW!

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GIVE THE GIFT OF FITNESS THIS YEAR!!!!

We have $100 Gift Cards that are good for Elements, CrossFit, Couch 2 CrossFit, SOAR Fitness and CrossFit 2222

If you refer 3 people and they sign up, YOU receive a FREE BRONZE Membership!

See the Flyers or your Coach for FULL DETAILS

dynamic movement

Group warm up 

Skill. 

3 rounds for quality

30 second Handstand holds

10 alternating Turkish get ups

Strength

Clean lift off (3 seconds)

Clean pull

 Clean

1 rep at each position.

3-3-3-3

Wod  

Set a clock for 12 minutes with a 135/95 barbell:
1 minute of squat cleans
1 minute of push jerks
2 minutes of squat cleans
2 minutes of push jerks
3 minutes of squat clean.

3 minutes of push jerks

Mad mobi.

Hamstring up n over.

Pigeon.

Corner stretch

Lat stretch band

Bully

 Press ups.

31+ PRs!!

NIGHT OF RECORDS

Last Friday  night about 40 CFCP Members got together to try and PR the following: Back Squat, Press, Clean, Jerk and Snatch

We had over 31 PR’s!!!

Congratulations!!

COMING UP

December 22 – 27th

is

BRING A FRIEND WEEK!!

 

Dynamic Movement Preparation

Group Warm up

Skill

Handstand Holds

Accumlate 3 minutes

Advanced try free standing holds with spotters

 

Wod

5 Rounds for time

Run 200

10 Burpees to a plate

10 Barbell Snatches (105/75)

 

MAD Mobi

Press ups

Pigeon Stretch

Thoracic extension on the wall

Knee on the wall

Thanksgiving Week

Holly Jolly Team “BFB” Getting it done at the HJ6 Kick-Off

Don’t forget our Thanksgiving Week Schedule

Monday & Tuesday

Regular Schedule

Including 9:30am & 5:45 – YOGA on Monday

Wednesday

Regular Schedule until 12pm class

Including 9:30am – YOGA

THEN

3:00pm CrossFit class

Kids class still at 4:30pm

Thanksgiving

Go run and support the Cedar Park Turkey Day 5K

http://www.cedarparkturkeyday5k.com/

Friday

12pm Wod – Box with Coach Stacey


Saturday

 9:30am – Open Gym with Coach Shelby

Sunday

12pm – Skillz & Sprintz

1pm – ReFlex Yoga

Dynamic movement prep 
Group warm up 
Skill 
Handstand holds
5 minutes
3 rounds of warm up 
5 kip swings
5 snatch grip bn pp (hook grip when weight is on shoulders releasing when pp overhead)
Snatch work 
Hip snatch
Hang snatch (contact point just above the knee)
Full snatch
Strength
1 rep at each position = a set of 3.
Reset each rep
3-3-3-3-3-3
Wod 
4 rounds for time of
12 c2b pull ups
12 clean and jerks. 115/75
Mad mobi
Lat stretch band
Hamstring up n over
Bully
Thoracic extension
Press ups

Holly Jolly Kick-off Saturday!

Wallace is coaching up Stacey.

THINGS TO KNOW FOR THIS WEEKEND

Holly Jolly VI Challenge

Saturday

8:00am – Kickoff, Package Pickup and Nutrition Seminar

9:30am – OPEN GYM

Sunday

12pm – Skillz &  Sprintz

1pm – ReFlex YOGA

COMING SOON!

Friday Night Lights – December 5th

6:00pm – Night of Records

Night of Records is a get-together for all of our CFCP Community to come in and work on PR!

Coaches will be there to assist you with skill, technique and motivation for you to get your PR.

We will work on

Snatch

Clean & Jerk

Deadlift

Press

Squat

CF Total (press, squat, deadlift)

We plan to have beer and bbq to CELEBRATE and CHEER each other on!

$5 throw-in and BYOB

Look for the RSVP to come soon!

Dynamic movement prep 
Group warm up. 
Skill 
Handstand holds
And handstand push ups.
5-7 minutes
Wod 
For time
500 meter row
Then 3 rounds of
15 power snatch 95/65
35 double unders
Rest 
Max hand release push ups in
3 minutes
Mad mobi 
Trigger point pecs
Shoulder bully
Roll calves
Stretch calves
Thoracic extension

Killa Wod!

Happy Halloween!!!!

There are NO EVENING CLASSES tonight!!!

Saturday

9:30am – Open Gym with Shelby

Sunday

12pm – Skillz & Sprintz with Coach Matt

1pm – ReFlex Yoga  with Coach Stacey

Dynamic warm up
Group warm up
Skill.
Handstand holds.
Strength
Build to a heavy 2 rep OH squat.
Then

“MRT”
Amrap in 15 minutes.

31 single unders
31 thrusters 110/85
31 lateral burpees over barbell

MAD MOBI
Press ups
Roll calves bb
Shoulder band stretch.
Hamstring up n over