Barbell Cycling

Thursday Workout

Skill

Muscle Up Drills Bar/Ring
5 Rounds

5 Hip to bar/ring swing
5 Jumping turnover drills
5 hollow rocks

 

Strength

Barbell Cycling
Unbroken Sets – work on touch and go technique – POWER SNATCH
12-9-6
Score weight for each set

Power Snatch

Score weight on each set

 

Wod.

21-15-9 Burpees/DL/HSPU
21-15-9
Barbell Facing Burpees
Deadlift 225/155
Handstand push ups
 

Madmobi

Keg Stretch
Shoulder Bully
Lat Stretch
Press ups

 

Can it BE anymore fun?


INFORMATION

Tuesday – December 19th

NO 6:30pm class!!

Our coaches will be off to celebrate the holiday season!

 

Tuesday, December 5, 2017
 
Strength
FRONT SQUAT 3X5 TOGETHER WITH 3X3
Front squats 
5-5-5 – 70%
3-3-31 set to failure
40×0 tempo 8-12 reps

 
wod
“NIKKI”
20 minute AMRAP
9- Snatch 95/65
9- Thruster 95/65
9- Pull Ups
 
Madmobi
 
knee on the wall
press ups
pigeon
thoracic extenion

 

Throw Back Thursday….

 

NIGHT OF RECORDS

Friday Night – 6:30pm

Come PR your lifts

* Deadlift

* Bench Press

* Snatch

* Clean & Jerk

* Back Squat

This is BYOB to celebrate your PR’s!!!!

 

HOLLY JOLLY IX Team Challenge

What is this?

Groups of 4, eating Paleo or Macros, staying on track through the holiday season!

Earn points for following the nutrition plan, working out, completing challenges and Hot Wods!

Winning  Team – Gift Card for an EXCELLENT Cheat Meal!

Kick-off Meeting – November 18th at 10:30am

DETAILS

REGISTER

(price increases on Saturday!)

 

Thursday, November 9, 2017
 
Warm up
KETTLE BELL WARM UP
Kb warm up 
5 rounds of 
Each arm 
5 KB Snatch
5 KB clean & jerks 
5 KB Goblet Squats
 
Strength
DEADLIFT 5X3
3-3-3-3-3 by feel
 
wod
RUN & C2B
3 rounds for Time
400m Run
15 Chest to Bar Pull ups
 
Madmobi
 Pigeon Stretch
Press ups
Trigger Point glutes
Shoulder bully
Keg Stretch

Friday Night Lights

 

The CrossFit Open is here…

 

This is what you need to know…

• First WOD will be announced Live online Thursday night at 7pm.

• We will also be streaming it at the box and invite you to come by and hang out.

• Heat Times will be predetermined (based on the WOD, movements, required equipment, weights, space, etc) and posted at the box and on the fan pages by noon on Friday.

• If you are registered for the Open and on CFCP roster it will be assumed that you will be here Friday Night to complete the WOD. If for some reason you are not going to be here, please shoot me a message to let me know before the heats are made.

• Friday Night Lights will start at 7pm with the first heat. In order to keep things running smooth, please show up in advance to check in and warm up.

• If you are unable to attend and complete the WOD on Friday nights, we will be offering Make Up & Redo opportunity on Sunday mornings in place of the Skill class at CFCP.

• The Class WOD on Friday will be the Open WOD, so everyone will have the opportunity to participate. Please note that if you plan on completing the WOD during regular class times, you will not have a judge.

We are super excited and looking forward to be hosting a super fun 2017 CrossFit Open with an amazing and supportive community. Thank you to all the athletes who have signed up to compete, help judge or both!

If you are not part of the CF Cedar Park or CF 2222 Community, you can still participate in the Open with us on Friday Nights. Please email Andria@crossfitcp.com to get on the heat list

 

Dynamic warm

Group warm up
Tabata
8 rounds of 20 seconds work/10 seconds rest
Pike pulses/leg pulses

Skill
Pistols and pistol progressions

Snatch
3-3-3-3

Rest

3 rounds for time
Run 800 meters
21 toe 2 bar
15 KB swings 1.5/1.0

MAD MOBI
Trigger point pecs
Hamstring up n over
Press ups
Thoracic extension
Lat stretch band

 

Weekend is here!

SATURDAY

9:30am – Free Community  Workout

 

SUNDAY

10:30am – OCR Training with Reagan

 

COMING SOON

Under Water HydroStatic Weighing

Monday, February 27th

4:00 – 7:00pm

WHAT IS HYDROSTATIC TESTING?

Hydrostatic Testing (Underwater Weighing) has become universally regarded by industry experts as the “Gold Standard” in body fat testing.

Body Analytics hydrostatic method uses a two component model which separates the body into 2 areas:

  1. Bone, muscle and organs, along with connective tissue, collectively known as lean mass, sinks (is more dense than water)
  2. Body fat floats (is less dense than water)

By obtaining your dry weight and water weight, based on buoyancy, our specialized computer program can scientifically calculate your body fat as a percentage of your total weight. The ordinary scale cannot tell you if weight loss is muscle or fat while testing with Body Analytics will tell you exactly what took place with your body during your weight loss regimen.

REGISTER

 

Physical Therapy Screenings

Doctor of Physical Therapy, Michael Tillman will be giving CrossFit Cedar Park members a head-to-toe screening.

Screening will be for common injuries and/or mobility issues from exercise. Feed-back on form corrections.

For Members Only

Saturday, February 25th

8:30am – 12:00pm

SIGN UP

 

Today’s Workout