The Hero Course

THINGS TO KNOW

The Hero Course is designed to give us an opportunity to honor our military who have lost their lives defending our country. We kicked off on Memorial Day with “Murph.”  Regular Hero Course wods will take place each Sunday at 12pm beginning this Sunday through June 29th.

Saturday

9:30am – Open Gym with Coach Rafael

Sunday

12pm – The Hero Course Wod

6:00pm – ReFlex Yoga

SUMMER KIDS & TEENS CLASSES

Starting June 9th

Monday/Wednesday/Friday 

9:30am – Kids

10:30am – Teens

Monday – Thursday

4:30pm – Kids

Tuesday/Thursdays

5:30pm – Teens

Dynamic movements prep.

Group warm up

In 10 minutes

Strength
resting 2 min between sets is 10 minutes
3 deadlifts @ 70%
3 deadlifts @ 80%
2 deadlifts @ 90%
1 at Max and
1 at 2-5% above max.

Then.
for time

21-15-9
Kb swings 1.5/1
Pull ups
Box jumps 24/20

Mad mobility
Thoracic ext
Press ups
Pigeon
Lat stretch.
Group warm up

Memorial Weekend Schedule

 The Reebok CrossFit South Central Regional is here this weekend!

Teams competition begins each morning at 9am and is done by 12pm

Come cheer on our team to the games!

MEMORIAL WEEKEND SCHEDULE

Friday

12pm – last class of the day

Saturday

No Open Gym

Sunday

No Skillz &  Sprintz 

No ReFlex Yoga

Monday

10am – Memorial Day Wod

“Murph”

Dynamic warm up

Group warm up

G-skill
Roll with a candlestick

20 reps

Short intervals
Sled push
80 feet down 10 burpees
80 feet back 10 burpees

Rest as needed between
3 rounds.

Skill
5-7 minutes snatch technique for touch n go.

Then
For time
“Randy”
75 power snatches for time 75/55

Mad mobi
Leg stretch
Press ups
Hamstring up n over
Calf stretch

Endurance

Endurance Class

Wednesdays 4:30pm with Coach Carson

NEWS

Saturday

9:30am – Open Gym with Coach Nikki and special guest TW

Sunday

10am – Mental Training

REGISTER

12pm – Skillz & Sprintz

6:00pm – ReFlex Yoga

REGIONAL WEEKEND/Memorial Weekend

SCHEDULE

Friday – 12pm is the LAST CLASS

Saturday – No Open Gym

Sunday – No Skillz & Sprintz or ReFlex

Monday

9:30 – Memorial Day Murph

CFCP TEAM

Will be competing at the Reebok CrossFit South  Central Regional each morning May 23-25 in San Antonio at the Freeman Coliseum. Come cheer them on to the CrossFit Games!!!

Dynamic warm up

Group warm up

Strength
Build to a heavy 1 rep snatch in 10 minutes

Rest

Build to a heavy 1 rep clean and jerk in 10 minutes

Rest

Max in 3 minutes
Dips

MAD MOBI
Shoulder bully
Roll quads and IT band
Calf stretch 2 min holds
Press ups
Knee on the wall

Intervals

INFORMATION

Join us in San Antonio

May 23-25 at the  Freeman Coliseum

to cheer on our CFCP TEAM to the CrossFit Games!

TICKETS

THIS SATURDAY

9:30am – Open Gym

SUNDAY

12pm – Skillz & Sprintz

6:00pm – ReFlex Yoga

REGIONALS WEEKEND

May 23-25

NO OPEN GYM

NO Skillz & Sprintz

NO Yoga  ReFlex

 

MEMORIAL DAY

9:30am – Memorial Day Wod

Dynamic warm up

Group warm up

Strength

Snatch lift off
Snatch pull
2-2-2-2. By feel

Intervals
10 toe 2 bar
10 pull ups
Afap
Rest 2 min
5 rounds  for splits

MaD Mobi
Lat band stretch
Press ups
Keg stretch
Pigeon

Teamwork

THINGS TO KNOW

Saturday

9:30am – Open Gym

Sunday

12pm – Skillz & Sprintz

6:00 – Yoga/ReFlex

MENTAL TRAINING – Part 2

Even if you missed the first session, DON’T MISS THIS ONE!

May 18 – 10am

  • Gaining a deeper understanding of the implications our thoughts have on our actions and/or performance.
  • Learning how to recognize, understand and improve negative thoughts through the use of a variety of tools.
  • Understanding the factors involved in each individual’s peak performances.

REGISTER

Dynamic warm up

Group warm up

SKILL
10 minutes rope climb practice

Wod
“The Chief”

Max rounds in 3 minutes of:
135/95 pound
3 power cleans
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

MAD Mobility
Roll bicep with barbell
Shoulder bully
Press ups
Pigeon