Caption this picture!

Caption this: What does Coach Dave think about Nikki’s tire flipping?


Saturday, September 15th  

9:30am – Open Gym

10:45am – Free Nutrition Chat with Coach Nikki – please register so we know how many to expect


Saturday, September 22nd

9:30am – Open Gym

9:30am KIDS Open Gym – ages 6-12.

CFCP 5th Birthday Party Bash at Lake Travis

Tickets are $20 for adults, $15 for kids. We will be providing food, water, sodas and music and some desserts!

Tickets must be purchased by Friday, September 21st.

Purchase Tickets

dynamic movement prep

6 of each

lunge stretch

leg cradle

hand walks

pvc arm circles

Leg swings.


Group warm up

6 count burpees

10 each of


high knees

butt kicks

bottom squat hold 30sec-1 min (first round only)


push ups (2nd round hand release)



30 strict toe 2 bar.


For quality/strength

3 position cleans

Hang/mid thigh/below the knee


7 minutes amrap

7 pull ups

7 burpees

7 sit ups


Tabata squats

8 rounds of

20 sec work, 10 sec rest

Score lowest round.

MaD Mobi

Quad stretch 2 min holds

Roll IT band

Lat band stretch

Press ups

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