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

Its ALL Fun and Games

It is all FUN and GAMES

even when you are carrying a barbell around the parking lot.

THINGS TO KNOW

Last week to sign up for

I Do The Impossible Challenge V

This Challenge is designed for you to achieve what many people believe is impossible. During an 8- week period, with your team of Coaches from CrossFit Cedar Park and CrossFit 2222 you will set and accomplish goals that will improve your health, change your life and challenge you to do what YOU thought was IMPOSSIBLE! and you will have fun doing it!

-Your own personal CFCP Coach for 8 weeks
-Kickoff and Ending with a Benchmark Workout
-Goal Setting Meeting
-Customized Nutrition Plan
-Weekly workouts emailed to you to accomplish outside of class
-Requires 2x per week CFCP class workouts
-CFCP Online Wod Journal and Food Log
-Before and After Photos
-Before and After Measurements
-Weekly grading of food logs
-Nutrition Seminar
-Skills Training with your Coach
– Accountability
-I Do The Impossible Challenge T-Shirt

Prizes

Meeting or exceeding your goals is the ULTIMATE PRIZE.
The Winning Individual will receive an Unlimited 6-month membership.

REGISTER

Dynamic movement prep 
Group warm up.  
Inside out tabata.  Heels elevated
8 rounds
Banded shoulder warm up.
Complex 
Clean pull
Power clean
Front squat
Jerk
1+1+1+1.  5 rounds. By feel
Wod 
Amrap in 10 minutes
30 overhead squats 95/65
30 kb swings
30 sit ups
MAD MOBI
Shoulder bully
Kb shoulder bully
Corners stretch
Thoracic ext

IDI Finale

IDI FINALE

Saturday

9:00am

* Make sure an schedule your body fat measurements with the coach that did them the first time*

superstrong1

1 Spot Left

REGISTER

 

Dynamic warm up 
Group warm up 
Skill
Clean and jerk technique
5-7 minutes
Wod 
“Broke down”
5 rounds for time of
 Rx weight is
Men 165
Women 105
Scale as needed
12 power cleans
9   front squats
6   jerks
MAD Mobi
Knee on the wall
Pigeon
Press ups
Hamstring up n over
Shoulder bully

 

Celebration!

 

THIS WEEKEND IS THE END OF

I Do The Impossible Challenge

Saturday, April 11th

9:00am

Dynamic warm up 
Group warm up
50 heavy Russians.
50 frog legs
Deadlift protocol 
85%
3 sets of 3 half range deadlifts
Immediately followed by 5 box jumps
85-95% of Max.
“Swinger” 
4 rounds for time
500 meter Row
21 kb swings 1.5/1.0
MAD MOBI 
Press ups
Pigeon
Knee on the wall
Hamstring up n over

Couch 2 CrossFit starting in March

We had an amazing kick-off for our I Do The Impossible Challenge! The goals are set, the pictures and bodyfat are taken. Can’t wait to see the results in 8 weeks!

Kicking off March 3rd

Couch 2 CrossFit

* Onsite Training
* Kick-off Nutrition Seminar
* Take home workouts

* Functional Bodyweight Movements
* Weather Plan – never have to cancel because its cold or wet

*Highly Qualified Coaches

This progression will gradually ramp you up in all of the 10 components of fitness. Yes it is simple and easy but it will challenge you.

You can be a busy person and work traveler and still make this work – guaranteed!

What are you waiting for?

Make that change now!!

Sign up today and get a new life.

March 3rd

Tuesday/Thursday – 5:30am

REGISTER

 

Dynamic Movement prep

 Group warm up 

 

Skill

Pistol progressions 

5 minutes

advanced –final 2 minutes is amrap in 2 minutes alternating pistols

  

Strength

Focus on strong positions

Snatch lift off

Snatch pull

Snatch

3-3-3-3-3   by feel

 

Wall Ball 14.5 

21-18-15-12-9-6-3

wall ball 20/14

burpees

 

MAD Mobi

Knee on the wall

Bully

Trigger point pecs

Hamstring up n over