Ladder Drills

WEEKEND NEWS

Saturday

9:30am – Free Community Workout

ATX Throwdown

We have 3 Teams Competing so let’s show them our Support

Team 1

Chad Mellon

Casey Legg

Corina Warmerdam

Cherish Niece

Team 2

Steve Theriault

Janet Teriault

Aaron Crews

Erin Crews

Team 3

Steve Warmerdam

Casey Niece

Stacey Brown

Bethany Sherwood

Sunday

9:00am – ReFlex Yoga

10:00am – The Hero Course

Monday

Maximize Your Performance

Mobility Seminar

7pm

The Clinic

REGISTER

Dynamic movement prep

Group warm up

Ladder drills
5-7 minutes

Strength
Clean lift off +
Clean pull
Clean.

3-3-3 70%
3-3-3 75%

Wod
21-15-9-6-3
Deadlifts  205/155
box jumps 24/20

Mad mobi
Knee to chest
Hamstring up n over
Pigeon
Press ups
Roll calves

Regional Fundraiser

Think your Chili is the best?

Enter the Chili Cook-Off

$40 and includes your entry ticket!

email robin@crossfitcp.com

 

Dynamic movement prep

Group warm up

Banded shoulder warm up.

Skill
Toe 2 bar
5-7 minutes

10-8-8-6
Handstand push ups.  For quality rest as needed between sets

“Old McDonald”

3 rounds for time of

100 m farmers walk with  1 kettle bell
21 kB swings
100 m farmers walk with 1 kb
21 kb clean and jerks. (Total)

MaD mobi
Thoracic ext
Knee on the wall
Corner stretch
Press ups

CrossFit Open 15.2

THINGS TO KNOW FOR THE WEEKEND

Saturday

9:30am – Open Gym with Coach Rafael

10:30am – 15.2 Open Wod (there will be a HEAT Sheet for sign up)

Sunday

12pm – Skillz & Sprintz

1pm – ReFlex Yoga

Both with Coach Stacey

Dynamic Movement Prep

Ham drill
Leg swings
Banded shoulder warm up.

Warmup

3 rounds of
Row 300
Shoulder mobi
Keg stretch/thoracic extension
12 ghsu
12 ghbe

Loosen up those overhead squats.
3-4 sets of
Bar only
5 snatch grip bn pp + 5 oh squats (3 second pause in the bottom.

Then warm up to your weight.

Warm up pull ups/c2b

Set up barbell and chalk and whatever you need close to the rig.

3-2-1 go

You don’t need to go unbroken in this wod.
You should take advantage of your rest time

Move smooth and steady
Short rests.
For most 5’s are good
And some 3’s.

Unbroken on oh squats as long as possible.

MAD Mobi

Bicep Stretch

Press ups

Knee on the Wall

Adopt A Family

Aaron getting his clean PR!

THINGS TO KNOW

Adopt-A-Family

(or three!)

This year we have adopted 3 deserving families through the Hill Country Christmas Bureau. Please help us make these three families Christmas a wonderful time for their kids. All donations are due by Open Gym on Saturday, December 20th

Take a moment and sign up to bring a gift.

SIGN UP

VAUGHN WEIGHTLIFTING

Olympic Lifting is back on the schedule with Coach BiggDave

Monday/Wednesday

6:30pm

* Come try out a class for free class.

This program will run for the next 8 weeks

Email robin@crossfitcp.com for more information or come to the class!

dynamic movement prep

Group warm up 

Skill
Pistol practice and variations

Then max pistols (scaled if needed) in 2 minutes

Wod 
Threemom 24 minutes

First minute – 10-12 Toe2bar

2nd minute  –  12-15kb swings 1.5/1.0.

3rd minute –   3 squat Cleans

MaD Mobi 
Pigeon.
Lat stretch band
Press ups
Hamstring up n over

Holly Jolly Week!

It was pretty awesome to see our 3 guys get to the Toes 2 Bar first in Wod 3 at Wurst Games this weekend.

RESULTS

Carson – 2nd

Cain – 4th

Rafael – 6th

Shelby – 6th

Team with Nikki & Braden – 2nd

GREAT JOB!!!!

WHAT IS COMING UP????

Holly Jolly VI Challenge

This challenge is about teamwork and staying accountable during the holiday season. It doesn’t  mean you don’t get cheat meals, it doesn’t mean you don’t get to drink. It means, getting in your workouts, eating clean, and getting support from teammates.

This is absolutely one of the most fun challenges of the season.

SATURDAY

8:30am – Kick-off with Packet Pickup, Rules and Nutrition

9:30am – workout

SUNDAY

-Challenge begins!!!!

REGISTER NOW

there are limited spots available!!!

Dynamic movement prep 
Group warm up. 
3 position clean 
Hip
Hang
Floor.
3-3-3-3.
Emom.
For 18 minutes total.  That means each exercise is 6 rounds
Minute 1.  7-10 pull ups
Minute 2. 10 Burpees
Minute 3.  3 squat cleans.
Mad mobi 
Hamstring up n over
Lat stretch band
Knee on the wall
Thoracic extension wall