Memorial Day Fundraiser – you can still help

We had a great turnout for our Memorial Day Workout and Fundraiser

The workout was “Murph” and this Hero Wod was in honor of all our men and women who have given the ultimate sacrifice for our freedom. May they rest in Peace.

The Fundraiser was to bring in money for our CFCP family, the Braunes. Allan Nichols, his wife Betty and their three daughters, Brittany, Courtney and Tiffany were all part of our original CrossFit Cedar Park family. Greyson is Brittany’s son and he has SMA. Greyson has been in the hospital PICU since April. The funds we raised are just a drop in the bucket for what is needed for this family. Brittany and her husband Austin, have two boys and the bills are adding up. There are several ways you can still help.

1. Drop off a donation to your CFCP Coach

2. Get on the list to purchase a shirt (10 reservations and they will go to print)

PURCHASE

3. ONLINE Donation

Dynamic warm up 
Group warm up
Skill 
Muscle up transitions/muscle ups
Strength 
Snatch pulls.
As slow as possible floor to knee then accelerate up the thigh and explode at the hip
3-3-3-3-3
Wod 
4 rounds for splits
20 kb swings 1.5/1.0
20 abmat sit ups
20 calorie row.
Mad mobi 
calf stretch
lat band stretch
Frog legs
Press ups

 

Memorial Weekend Schedule

 The Reebok CrossFit South Central Regional is here this weekend!

Teams competition begins each morning at 9am and is done by 12pm

Come cheer on our team to the games!

MEMORIAL WEEKEND SCHEDULE

Friday

12pm – last class of the day

Saturday

No Open Gym

Sunday

No Skillz &  Sprintz 

No ReFlex Yoga

Monday

10am – Memorial Day Wod

“Murph”

Dynamic warm up

Group warm up

G-skill
Roll with a candlestick

20 reps

Short intervals
Sled push
80 feet down 10 burpees
80 feet back 10 burpees

Rest as needed between
3 rounds.

Skill
5-7 minutes snatch technique for touch n go.

Then
For time
“Randy”
75 power snatches for time 75/55

Mad mobi
Leg stretch
Press ups
Hamstring up n over
Calf stretch

Endurance

Endurance Class

Wednesdays 4:30pm with Coach Carson

NEWS

Saturday

9:30am – Open Gym with Coach Nikki and special guest TW

Sunday

10am – Mental Training

REGISTER

12pm – Skillz & Sprintz

6:00pm – ReFlex Yoga

REGIONAL WEEKEND/Memorial Weekend

SCHEDULE

Friday – 12pm is the LAST CLASS

Saturday – No Open Gym

Sunday – No Skillz & Sprintz or ReFlex

Monday

9:30 – Memorial Day Murph

CFCP TEAM

Will be competing at the Reebok CrossFit South  Central Regional each morning May 23-25 in San Antonio at the Freeman Coliseum. Come cheer them on to the CrossFit Games!!!

Dynamic warm up

Group warm up

Strength
Build to a heavy 1 rep snatch in 10 minutes

Rest

Build to a heavy 1 rep clean and jerk in 10 minutes

Rest

Max in 3 minutes
Dips

MAD MOBI
Shoulder bully
Roll quads and IT band
Calf stretch 2 min holds
Press ups
Knee on the wall

“Team Murph”

Lt. Colonel Christopher Butler
(pictured as a Major) is just
one of our soldiers who is serving our
country in Iraq.
Make sure to say thank you to our
Veterans today!

WOD
“Team Murph”
1 Mile Run
100 Pullups
200 Pushups
300 Squats
1 Mile Run
Complete in a team of two for time.