The Gift of Giving

Brothers that work out together, get their mobi together!

 

THIS WEEKEND

9:30am – Saturday Free Community Workout

 

 

spirit-of-giving

ADOPT-A-FAMILY

Please sign up or donate to help our two families.

We still need to fill a lot of spots.

Don’t have time to shop? I can help. I will be shopping to fill in the missing presents next week.

DEADLINE – Thursday, December 21st

Bring the presents wrapped and tagged to the gym.

SIGN UP

 

Friday, December 15, 2017
 
Core Strength
50 N 50 GHD
 
Strength
BACK SQUAT
Warm up and get hips loose

Warm up weight to 80% of Max

THEN

3 Reps at 75%

THEN

1 rep tempo
105×1 (10 second negative, 5 seconds at the bottom, up AFAP and hold 1 second at the top before the next rep)
at 60% of max
then
5 Squat Jumps

 
REST
 
3 Reps at 80%

THEN

1 rep tempo
105×1 (10 second negative, 5 seconds at the bottom, up AFAP and hold 1 second at the top before the next rep)
at 60% of max
then
5 Squat Jumps

REST

3 Reps at 85%

THEN

1 rep tempo
105×1 (10 second negative, 5 seconds at the bottom, up AFAP and hold 1 second at the top before the next rep) at 60% of max
5 jump squats

 
wod
21-18-15-12-9 ROW/BURPEE
21-18-15-12-9 
Calorie Row
Burpees to a Plate
 
Madmobi
 
Pigeon
hamstring up and over
calf stretch
roll quads
shoulder band stretch

 

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

 

Can it BE anymore fun?


INFORMATION

Tuesday – December 19th

NO 6:30pm class!!

Our coaches will be off to celebrate the holiday season!

 

Tuesday, December 5, 2017
 
Strength
FRONT SQUAT 3X5 TOGETHER WITH 3X3
Front squats 
5-5-5 – 70%
3-3-31 set to failure
40×0 tempo 8-12 reps

 
wod
“NIKKI”
20 minute AMRAP
9- Snatch 95/65
9- Thruster 95/65
9- Pull Ups
 
Madmobi
 
knee on the wall
press ups
pigeon
thoracic extenion

 

21 Minute EMOM

 

CrossFit Tuesday

Skill

Handstand Hold
 
 

Handstand Push Up Techinque, Skill And Strength
5-10 minutes working skill or strength
 

Strength

Clean Lift Off + Clean Pull + Clean
3-3-3 at 70%
3-3-3 at 75%
 

Wod

21 Min EMOM
Minute 1: 7 reps Renegade Row (push up, row, row) 
Minute 2: 7-10 Hang Power Clean and Jerks 95/65
Minute 3: 10-12 Lunge steps
 

Madmobi

Pigeon Stretch
scorpion
couch/knee on the wall
lat stretch