Stretchy Stretch

If you weren’t at ReFlex YOGA on Sunday, then you missed this!!!

DON’T MISS AGAIN!

YOGA

MWF – 9:30am

MW – 5:45pm

Dynamic movement prep 
Group warm up.  
Inside out tabata.  Heels elevated
8 rounds
50 heavy Russian kb swings
Banded shoulder warm up.
PVC arm circles
Press
1-1-1-1-1
Push press
3-3-3-3-3
Push jerk
5-5-5-5-5
Floater 
1 minute max effort row/airdyne for calories.
MAD MOBI
Shoulder bully
Kb shoulder bully
Corners stretch
Thoracic ext

 

Wanna be an Awesome Endurance Athlete?

THINGS TO KNOW

Saturday

9:30am – Open Gym with Matt

Sunday

9:00am – Yoga ReFlex – with Stacey

10:00am – Skillz & Sprintz with Rafael

COMING SOON

Endurance Seminar FlyerRegistration is now open

Limited to 20

Last one sold out – so don’t wait.

FREE MEMBERS SEMINAR

REGISTER

Dynamic movement prep 
Group warm up 
50 heavy Russians
Ladder drills
Strength
Push press
3-3-3-3
Wod 
5 rounds for splits 
Run 200 meters
20 wall ball
Rest 2 minutes between rounds
 
Mad mobi
Roll calves
Stretch calves
Hamstring up n over
Roll quads with barbell.

Be a Problem Solver

If you struggled with Strength during the CrossFit Open – we have a  SuperStrong program for that!

If you struggled with gymnastics moves – we have a new gymnastics class for that!

If you struggled with  cardio – we have a new Endurance class for that!

If you struggled with lack of flexibility – we have a ReFlex class for that!

If you struggle with your weight – we have a new Look Better Naked Program for that!

Be a problem solver!

Join one of our new classes or progams today!

NEW PROGRAMS

The Look Better Naked Program 

kicks off next week!

This is a 4-week program starting March 31 – April 26th

$250.00

Includes

*Nutrition Coaching & Online Food Journaling

* 2 workouts per week at SOAR Fitness **

* Workout Homework

* Before/After Pictures and Measurements

* RESULTS

For Current Members, the cost is $130

** Want CrossFit instead? Email robin@crossfitcp.com

REGISTER

SuperStrong

(Specialty Class)

April 7 – June 2

(skipping Memorial Day)

SuperStrong is CrossFit Cedar Park’s design for the athlete to level up in dynamic, powerful, explosive strength. This distinct 8-week 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.

All levels are welcome!

*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

Limited Space

REGISTER

SOAR ENDURANCE

with Coach Carson Thomas

Wednesdays – 4:30pm

This is an endurance sports training program dedicated to improving performance, fitness and endurance sports potential. Classes will inspire, coach, and provide our community with the most aggressive and proven fundamentals of sports science, exercise physiology, nutrition, and athletic training protocols. Our passion is endurance sports and our goal is to show a path that has not been illuminated.
Classes will include but not limited to airdyne, cycling, running rowing, swimming, and any fundamentals pertained to these mono structural activities/movements.

THIS WEDNESDAY IS FREE!

Class is next door to The Box.

2051 Cypress Creek Road

You may purchase a SOAR Fitness Punch-card for class attendance.

PURCHASE

SOAR GYMNASTICS (body-weight) CLASS

with Coach Matt Plemons

Mondays at 4:30pm

NEXT MONDAY IS FREE!!!

Gymnastics is a key element in CrossFit.   Gymnastics is utilized in basic movements such as push-ups, pull-ups, squats and more advanced movements like handstands and muscle ups.  This course will focus on building foundational strength, core stability and body positioning.  You’ll improve your strict body weight movements, learn how to spot correctly, and improve your overall fitness.  Plus you’ll get to work on new movements like back levers, iron crosses, wind shield wipers, around the worlds, and even ice cream makers!  Sign up and come get gym-nasty!

You may purchase a SOAR Fitness Punch-card for class attendance.

PURCHASE

DO YOU WANT TO HAVE ACCESS TO EVERYTHING?

We have created an All-Access Membership that includes

* Unlimited CrossFit

* Unlimited SOAR Fitness Classes

* Unlimited ReFlex

* Skillz & Sprintz

(excludes Specialty Programs like SuperStrong and Vaughn Olympic Lifting)

Ask robin@crossfitcp.com

Dynamic warm up

Group warm up

Skill
Muscle up transitions
5-10 minutes

Strength
Build to a 1 rep max back squat.
In 10 minutes.

4 rounds for time.
Run 200
15 burpees
15 push press (135/95)

MAD MOBI
roll calves w bb
Lat stretch band
Shoulder bully
Hamstring up n over

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