AMRAP

THINGS TO KNOW FOR THE WEEKEND!

FRIDAY NIGHT

Night of Records - edited

What will be your new Personal Record ?

Saturday

9:30am – Open Gym

Sunday

12pm – Skillz & Sprintz

1pm – ReFlex Yoga

ADOPT-A-FAMILY

We will be adopting local families again this year to help make a wonderful Christmas Day! More details coming soon!

COMING SOON!

Been looking for the perfect present? What about a $100 Gift Certificate to CrossFit Cedar Park, MAD Athletes, SOAR Fitness, Couch 2 CrossFit or CrossFit 2222?

This amazing program will be available starting December 16th at no cost to any members of  CrossFit Cedar Park!!!

Dynamic movement prep
Group warm up

50 heavy Russians

50 frog legs

Skill
Snatch lift off
Snatch pull
Snatch
1 rep at each position
Striving for perfect technique
3-3-3-3-3

Then

WOD:
15 min AMRAP:
9 deadlift (155#/95#)
12 hand release push-ups
15 box jump (24″/20)

Mad mobi
Press ups
Hamstring up n over
Pigeon
Shoulder band stretch

Time for the Weekend!

THINGS TO KNOW

Saturday

9:30am – Open Gym with Shelby

We invite anyone to come try out this class. Friends, Family, Neighbors.

Sunday

9:00am – Yoga ReFlex

This class is included with all Unlimited Memberships and is only a $12 drop in for anyone else wanting to try it out.

10:00am – Skillz & Sprintz

This class is for all members

STARTING NEXT WEEK

 soar2

SOAR FITNESS has added new classes!

First class is FREE to try out and you don’t have to be a member of CrossFit Cedar Park!

Monday/Wednesday/Friday

9:30am – Yoga

Monday/Wednesday

5:45pm – Yoga

Yoga comes from Sanskrit, a derivation of the word yuj meaning yoking or union, a uniting of the body,

mind, breath and spirit.

Yoga is a harmonizing system of discipline that connects the movement of the body, the fluctuations of

the mind to the rhythm of the breath.

Yoga cultivates strength and flexibility by using proper alignment of the body in postures as well as

conscious breathing and mental focus to develop awareness and relaxation.

Some of the many benefits of yoga:

• Increase flexibility

• Improve joint mobility

• Correct posture

• Recover from an injury

• Eases back pain

• Improves coordination and balance

• Relives stress

• Unclutters the mind

• Lowers blood pressure

• Alleviates anxiety and depression

• Improves lung capacity

• Sharpens concentration and centers attention

• Better sleep

• Boost immunity

Warmup
Internal/external rotation
Ham drill
Leg swings
100 Froglegs
30 strict toe 2 bar
OH squats 
5-5-5
3-3-3
1-1-1.
15 afap
“Karabel” 
10 rounds for time of
3 snatch 135/95
15 wall ball.
Rest
Grip training 
5 rounds of  (1.5, 1)
5 kb cleans each
5 kb snatch each
5 goblet squats
5 swings.
10 burpees anytime you put the kb down
Mad mobi 
Wrist stretches
Keg stretch
Pigeon
Knee on the wall
Shoulder band stretch

Build to a Max

 

 

SATURDAY

OPEN GYM

9:30am – Special Guest Coach – The PUNISHER

SUNDAY

The Hero Course

12pm

REFLEX YOGA

6pm

GYMNASTICS CLASS

4-week Session

Starting June 16th

Monday/Wednesday – 4:45pm

Tuesday/Thursday – 6:30am

This program is part of our SOAR FITNESS CLASSES. You may purchase a punch card to attend, an Unlimited SOAR Membership or do an All ACCESS PASS to be Unlimited CrossFit and Unlimited SOAR PROGRAMS.

You do not have to be taking CrossFit Classes to attend any SOAR FITNESS CLASSES.

dynamic movement prep

Group warm up

30 strict toe 2 bar

Build to a max in 10 minutes
Clean

Build to a max in 10 minutes
Front squat

Build to a max
Shoulder to overhead in 10 minutes

MaD Mobi
Knee on the wall
Hamstring up n over
Press ups
Shoulder bully

More information, contact info@crossfitcp.com

MAD Mile & Kids 1K

Upcoming

April 27th

MAD MILE OBSTACLE COURSE!

Kids Killer 1K

12pm – Milburn Park

Registration forms are at the Box

$10 per person or $25 for the whole family

Followed by BBQ Plate Fundraiser and Auction

$10 per plate

and watch our CFCP Team do the Burpee Fundraiser

TICKETS ARE CASH or CHECK only!

Dynamic warm up

Groups warm up

SKILL

30 strict toe 2 bar.

Strength
1 hang power snatch +
1 hang squat snatch.

2-2-2-2-2.

Wod.
Amrap in 20 minutes

50 double unders
20 wall ball
20 cleans. 135/95.

MAD MOBI
Knee on the wall
Pigeon
Keg stretch
Roll calves w bb
Press ups

All-Access Pass

all-access-trans

 

What is this??

This is your pass to Unlimited CrossFit Classes AND Unlimited SOAR Fitness Classes.

Why would you want this?

So, you already have a CrossFit Membership, right? What if you wanted to take some different classes each week to change things up?

SOAR Fitness Classes

Endurance  Class

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.

Wednesdays – 4:30pm

FREE CLASS TODAY!!!!

SOAR GYMNASTICS (body-weight) CLASS

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!

Mondays – 4:30pm

FREE CLASS NEXT MONDAY!!!!

REFLEX

An hour long class devoted to increasing mobility, balance, and strength needed to complete functional movements common to Crossfit workouts.
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. Re-Flex 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!

Tuesdays – 7:30pm

Monday/Wednesday – 9:30am

Sundays – 6:00pm

CARDIO CROSSTRAINING

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. This is a fun and upbeat class!

Tuesday/Thursday

12pm

CARDIO SHRED

A 30-minute Class designed to give you interval training of cardio and strength to give you optimal results in a short period of time.

Coming Soon!

Indoor Bootcamp

When its 113 degrees outside, who doesn’t want to be inside where it is cool without having to workout at 5am? This class is definitely bootcamp, kick your butt style, but will be held indoors.

Coming  Soon!

TIME CHANGES

Monday/Wednesday/Friday 5:30pm class is getting HUGE! We don’t want to turn anyone away, so we are splitting the class into 2 classes!

Starting APRIL 7th

5:00pm

6:00pm

With Coach Austen!!!

Dynamic warm up

Group warm up

50 Heavy Russians.

Skill
With a spotter work
Handstands and handstand walks.

Amrap in 5 minutes
7 Hang Squat cleans 115/75
10 Box jumps (24/20)

Rest 3 minutes

Amrap in 5 minutes
30 kb swings 1.5/1
15 toe 2bar.

Rest 3 minutes

Amrap in 5 minutes
20 double unders
7 hspu

Madmobi
Shoulder bully
Roll calves
Lat stretch band
Hamstring up n over
Pigeon