Muscle Up Drills

Holly Jolly VII

Cost INCREASES on SATURDAY

 This is our 7th year hosting this AMAZING and FUN Team challenge to help keep you on track with your diet and fitness during the Holiday Season!

* Teams of 4

* Kick-off Paleo Seminar

* Rule Book

* Online Food Logging

* Personal Coach

* At Home Workouts

* Get Lean while others are packing on the pounds

FULL DETAILS

REGISTER

 

dynamic movement prep  
Group warm up 
Skill
Muscle up drills
Strength
Deadlifts
2-2-2-2-2. 80%
Wod
3 rounds for time of
30 KB swings 1.5/1.0
30 wall ball 14/20
Mad mobi 
Lat stretch band
Knee on the wall
Roll IT band
Hamstring up n over
Pigeon

Ladies Night!!!

UPCOMING INFO

Saturday

9:30am – Open Gym

Sunday

9:00am – ReFlex Yoga

10:30am – The Hero Course

 

Dynamic movement prep 
Group warm up 
30 Barbell rollouts
3-5 rope climbs for quality
Banded shoulder warm up.
Wod 
For time.
8-7-6-5-4-3-2-1
Clean and jerks 155/105
Toe 2 bar
Row 500 meters
8-7-6-5-4-3-2-1
Burpees
Hspu
Mad mobi 
Shoulder bully
Trigger point pecs
Lat stretch
Hamstring up n over

Monday Monday

Make sure and get your 15.2 scores in today at the games.crossfit.com site!

Dynamic warm up 
Group warm up
50 heavy Russians
Skill 
Toe 2 bar/ knees to elbows.
Deadlift protocol 
3 sets. 2-3 reps of Half range (top of knee)
Immediately followed by
5 squat jumps
Then 
3-3-3. Full range deadlifts
Wod
“Sketchy” 
3 rounds for reps.
1 minute row for calories
1 minute burpees to a plate
1 minute toe 2 bar
1 minute rest
MAD MOBI 
roll calves
Bully
Hamstring up n over
Pigeon
Knee on the wall
Press ups.

Getting Work

THINGS TO KNOW

Bad weather is coming again. Please remember we follow Leander ISD guidelines. If they have a delay, so will we.

Please remember to REGISTER to receive announcements at

REMIND ME

 

SATURDAY

9:30am – Open Gym

10:30am – 15.2

SUNDAY

12pm – Skillz & Sprintz

1pm – ReFlex Yoga

Dynamic warm up 
Group warm up
Burgener warm up 
Then
Strength
Build to a heavy Overhead squat
in 10 minutes.
Wod 
Amrap in 6 minutes
12 box jumps 24/20
20 steps lunges
Rest
Tabata row.
Score meters
MAD Mobi
Calf stretch 2 min holds
Lat band stretch
Knee on the wall
Press ups

“Old Fashioned”

CrossFit Classes, Personal Training and MAD Athletes are working out at CrossFit Cedar Park!

 INFORMATION

CrossFit Open In-House Competition

Register at www.games.crossfit.com

Register for FREE at www.crossfitcp.zenplanner.com

1st Place Scaled and 1st Place RX wins a prize

Couch 2 CrossFit

6-Week Beginner Program

March 3rd – April 9th

Tuesday/Thursday

5:30am

REGISTER

SATURDAY

9:30am – Open Gym

10:30am – CrossFit Open Workout 15.1

SUNDAY

12pm – Skillz & Sprintz

1pm – ReFlex Yoga

Dynamic movement Prep 
Group warm up 
Skill
Muscle ups skill session
5-7 minutes
Touch n go drill
Power Snatch
12-10-8-6.   Rest as needed between. Flat back. Score weight
Wod 
“Old Fashioned”
21-15-9 reps for time of
Toe 2 bar
Kb swings 1.5/1.0
Box jumps 24/20
MAD MOBI 
Roll calves
Pigeon
Press ups
Lat stretch band
Bully.