PR!!

Guess who PR’d on 15.2 with a pull-up? Way to go Alice!!!!

TRAVEL OFTEN?

Download BoxJump on the iOS App Store [ ]

Dynamic warm up 
Group warm up
50 heavy Russians.
Emom thrusters  5 minutes 
Score weight adjust as needed
Minute 1.   7 reps
Minute 2.   5 reps
Minute 3.   3  reps
Minute 4.   2  reps
Minute 5.   Max reps
Wod 
“Enter Shakiri”
3 rounds for time of
40 double unders
20 power cleans 115/85
20 wall ball 20/14
MAD MOBI 
Leg stretch
Knee on the wall
Calf stretch
Shoulder bully

Beginner Programs

 

THINGS TO KNOW

Couch2Crossfit

Starting March 3rd

Tuesday/Thursdays at 5:30am

6-Week BEGINNER PROGRAM

REGISTER

Dynamic Movement prep

 Group warm up 

 

Skill 

L- sit holds

Accumulate 3 minutes

 Strength

In 10 minutes build to a 1 rep max back squat

Use spotters

 

Wod

Tabata A

16 rounds of 20 seconds work 10 seconds(8 rounds each exercise)

Power cleans 95/65

Pull ups

 

Rest 2 minutes

 

Tabata B

16 rounds of 20 seconds work 10 seconds (8rounds of each exercise)

perfectly vertical kb swings 1.5/1.0

sumo deadlift high pull 95/65

 

MAD MOBI

Press ups

Hamstring up n over

Lat stretch band

Pigeon

Mom’s gotta get Fit too!

I Do The Impossible!

February 14 – April 11th

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, 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.

Investment:

Current Clients:

$165 – Early Registration (through Jan 24th)

$175 – Regular Registration (Jan 25th – Feb 7th)

$185 – Late Registration (Feb 7th – Feb 14th)

New Clients:

Requires Challenge Fee, Elements and a commitment of 2x per week CrossFit for 8 weeks, unless they are in Couch 2 CrossFit and then Elements is not required. Can be broken into multiple payments.

$75 Elements – 3 personal training sessions ($50 off regular price)

2x per week for 8 weeks is $260 (3x per week and unlimited programs also available)

Couch 2 CrossFit is $332.00 for 8 weeks.

This challenge and its workouts are designed to be completely modifiable to any level of fitness. Our goal is to see you happier, healthier and for you to shed body fat, gain strength and be accountable to yourself.

This is not a team challenge, but a You vs You challenge.

If you have any questions, please contact Robin@crossfitcp.com

February 14, 2015

Time: 9:00 AM to 11:00 AM

REGISTER

Dynamic warm up 
Group warm up 
5 minute plank
Strength
Split jerk
2-2-2-2. By feel.
Quick smasher 
5 minutes amrap of
30 yard sled push
10 burpees
Rest
For time 
30 power cleans 135/95
30 kb swings 1.5/1.0
30 sit ups
30 pull ups
MAD MOBI
Knee on the wall
Keg stretch
Lat stretch band
Shoulder bully

Get Involved

Hope you all had a great weekend! The sun came out, its almost 70 degrees in our beautiful state in the month of January – what could be better?

We have a lot of things coming up soon! Don’t forget to get involved in your community.

First

Add text

This is open to males and females and wods are scaled accordingly.

REGISTER

NEXT

I Do The Impossible

IMG_1140

is CrossFit Cedar Park’s most fantastic challenge.

February 14 – April 11th

This is YOU vs YOU

-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

OVERALL Winner is based upon 

* Number of goals met

* Percentage of Improvement for body fat

* Percentage of Improvement for Benchmark workout

Winner receives FREE 6 month UNLIMITED Membership.

Limited Slots for this challenge

EARLY REGISTRATION IS NOW

Price will increase on Sunday, Jan 25th.

Dynamic warm up. 
Group warm up
50 n 50 ghd
Skill work 
Pull ups and variations. 5-7 minutes
3 position snatch
Hip
Hang (above the knee)
From the floor
3-3-3-3-3
“Ro” 
3 minutes
Build to a heavy 3 rep max deadlift
Rest 3 minutes
Then
3 rounds for time of
3 deadlifts 165/110
3 power cleans
3 Push press
19 box jumps 20/24
MAD Mobi 
Pigeon
Lat stretch band
Roll calves w bb
Shoulder bully
Press ups

Look Better Naked!

WHAT’S UP?

HOLY STRETCHIES!

Coach Stacey will be coaching OPEN GYM on Saturday at 9:30am!

Be there or stay tight!

10:30am – Saturday – 14.3

SUNDAY

12pm – Skillz & Sprintz (free to all members)

6:00pm – ReFlex

SOAR FITNESS

New Program!

LOOK BETTER NAKED Program

Dynamic warm up

Group warm up

6 count burpees

50 heavy Russians.

Push press
3-3-3-3
1-1-1

15 -12 -9  push press unbroken. Rest as needed between sets

Wod
3 rounds for time of
40 double unders
20 power cleans 115/85
20 wb.

MAD MOBI
Leg stretch
Knee on the wall
Calf stretch
Shoulder bully