21-15-9

The 5:15am class this morning said farewell to Shauna!  She will be moving to  South Austin. Her morning crew will miss her!

INFO

Saturday – Open Gym 9:30am with Coach Carson

Sunday –  SKILLZ & SPRINTZ  – 12pm (NEW TIME)

ReFLEX – 6:00pm

STARTING IN MARCH

Flexibility in Motion Class

MWF – 6:30am next door

This class is designed to increase mobility, balance, and strength needed to complete functional movements.  It utilizes static, dynamic and PNF stretching. This increases overall flexibility and the strength essential for maintaining proper technique under more weight. Class will also include ankle stabilization, core strengthening, and balance training. This class is appropriate for all levels, from those struggling with standard flexibility to gymnasts looking to improve on complex body-weight movements.

You are encouraged to bring your own mat and water to class as well as an open mind!

First week is FREE!

Cardio Cross Training

Tuesday/Thursday – 12pm

Cross-training is a technique that involves using different types of exercise to provide variety, train for sports and/or reduce the risk of repetitive injuries. Cardio combined with resistance exercises designed to provide varied workouts for each individual person at their own level.

First week is FREE!

If you are interested in adding these classes to your CrossFit Program or if you are interested in our new programs, but not CrossFit, email info@crossfitcp.com

THE CROSSFIT OPEN COMPETITION

1. Register for the CrossFit Open on our team

REGISTER

2. Register for our In-House Competition

REGISTER

3. Two divisions – RX and Modified

The division you enter may depend on the wod. For example, if there is a wod like 7 minutes of burpees, touch a target 6 inches above you. Then everyone should be in the RX category on this. But if there is a AMRAP of Squat cleans – 165/105 lbs, then we will set a Modified weight for this wod. Then you decide based upon your experience level, will you RX this wod or will it be modified. Your coach will help you decide. If someone who can easily RX this wod, signs up for modified, then the Coach will move you to the correct category.

4. Who can Compete?

No one who has competed at the Regional Level will be in this competition.

5. Qualifying Scores

If you are looking to qualify or have a qualifying score for a workout at the Elite Level, you must be judged by someone who has taken the Judges Course. If you have reason to believe you will have a qualifying score for one of the wods OR trying to qualify for regionals, then you SHOULD take the Judges Course to understand the STANDARDS by which you will be held.

If you are looking to qualify a score, in addition to a qualified judge, you must be videotaped.

6. Times to Wod

Friday – your class time

Saturday – 10:45am. (warmup begins at 10:30am)

7. Prizes

There will be a prize awarded each week in each category.

There will also be a “Spirit of the Open” Award at the end

Dynamic warm up

Group warm up

50 heavy Russian swings.

Clean and jerk
3 @ 50%
3 @ 60%
3@ 70%

Build to a 1 rep max

Wod

21-15-9
Power clean 135/95
box jump overs  24/20

MADMOBI
Knee on the wall
Hamstring up n over
Roll calves on barbell
Press ups.

 

Strength

Our clients had a great time learning the drills to improve their upper body strength to get those strict muscle-ups and pullups.

OLYSTRONG

Mondays & Wednesdays

Starting July 22nd

4:30pm

Wednesdays & Fridays

Starting August 14th

10:00am

(prorate is available 1x per week or if you need to start late or miss classes)

REGISTER

NEW KIDS CLASS!

Tuesday/Thursday

9:30am

Coinciding with the adult class!

email robin@crossfitcp.com for details or a kid-add on rate!

SUPERSTRONG

SuperStrong is CrossFit Cedar Park’s design for the athlete to level up in dynamic, powerful, explosive strength. This distinct course includes barbell, kettlebell, dumbbell, sandbags, olympic lifting, atlas stones and sleds to build you as a powerhouse. Programmed by owner and expert head coach, David Tillman, who has over 20 years experience creating results for professional athletes, weekend warriors, CrossFit athletes and everyone in between.

SuperStrong is a potent program. The time you spend focusing on strength in this class powerfully improves your ability to meet RX requirements with faster times and better technique.

*Combination rates are available to current CFCP CrossFitters, as well as putting your regular membership on hold for the duration of SuperStrong.

*Non-members are welcome and encouraged to take advantage of this potent program as well! Contact us for a strength evaluation with David Tillman.

info@crossfitcp.com

REGISTER

I DO THE IMPOSSIBLE CHALLENGE III

is here!!!

August 17 – October 12

What is the IDI3 Challenge?

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 goal 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!

Here is what you get

  • 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 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
  • Teammates to help keep you accountable
  • I Do The Impossible Challenge T-Shirt

Prizes

Meeting or exceeding your goals is the ULTIMATE PRIZE.

However, in addition, the Winning Team will receive an extravagant prize  and swag.

The Overall Winning Person will receive an Unlimited 6-Month  Membership

Investment

Current Clients:

$150 – Early Registration (thru July 26th)

$175 – Regular Registration (July 27th – August 9th)

$200 – Late Registration (August 10th – 16th)

New Clients:

Requires Challenge Fee, Elements and a commitment of 2x per week CrossFit for 2 months. This may be divided into multiple payments.

Challenge Fee Schedule Above

$50 Elements – 3 personal training sessions (1/2 off regular price)

2x per week $130 per month (3x per week and unlimited options available)

Limited Space

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, your coach and your teammates!

To Register Click  HERE

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

dynamic movement prep
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
Leg swings.

Group warm up
6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

50 n 50 ghd.

Skill
Rope climbs

3 position Cleans
3-3-3-3

Wod
21-15-9
Power clean 135/95
Hspu
Box jump 24/20

MAD MOBI
Shoulder bully
Press ups
Calf stretch
Pigeon
Press ups

Kettlebell Seminar

Kettlebell Seminar

Saturday – June 29th

10:45am

REGISTER

It is TUESDAY NIGHT!

Time for REFLEX!!!

7:30pm

Saturday

9:30am – Open Gym!

10:45 – ReFlex

and Kettlebell Seminar

 

 

Dynamic warm up
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

Group warm up
6 count burpees
10 each of
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

Strength

10 pikes straight leg and straddle position. 3 rounds.

30 strict dips for quality. – do not sub push-ups.

Wod
10-9-8-7-6-5-4-3-2-1
Power clean 135/95
Ring rows.

Mad mobi
Loaded bicep stretch
Pigeon
Roll quads
IT band up and over
Press ups

Power Cleans

Michael C. and Jeremy do a partner wod during Saturday’s Open Gym.
Come in and bring a friend.
WOD
10-9-8-7-6-5-4-3-2-1
Power Cleans (125,95)
red stripe sprint (200m)
For time

Outside!

Get outside! Breath some fresh air into those lungs!

Robin works her way up Camelback.

WOD

Run 1 mile
20 power cleans
Run 1 mile

for time