Iron Swag Guys Program
This guys program is about getting strong and changing the way you present yourself in and out of the gym.
– Before and after photos & tape measurements
– Opening meeting with goals setting (course outline explained
– Iron Swag Journal for workouts, food, and notes
– Nutritional guidelines that will set you up for a healthier eating lifestyle
– Accountability! Weekly check in’s with your Iron Swag Coach
– Personalized at home workouts
– Baseline and final workout with BYOM (Bring your own meat) Party at the beginning and end.
Kickoff: February 23rd -4pm
Final: April 13th
(only a few spots left)
The Open is an exciting, worldwide, all inclusive CrossFit competition, and we want all of our members to participate… whether you are a beginner or a firebreather!
This year, all CFCP members who register for the 2013 CrossFit Games Open and participate accordingly will be entered into our drawing at CrossFit Cedar Park.
3 winners will receive a free month membership, and one winner will receive a new pair of Reebok shoes!
What are you waiting for, register today!
CFCP Judging times:
Friday’s workout each week during the Open will also be the games workout, to be scored during your class time by a judge.
Saturdays at 11:00am will also be available for scoring by a judge.
*Contest applies to any current member that properly registers for the Open, participates in all workouts, and submits their scores properly before the deadline each week.
*The top performance worldwide for men and women in each workout will win $2,013. To be eligible for the prize money, you must provide video of your workout. Affiliate validation is sufficient for qualifying for Regionals, but only workouts that have video verification will be eligible for the prize money.
SATURDAY – Open Gym 9:30am
SUNDAY – Re-Flex is BACK!! Come get your mobi! 9am or 5pm
Dynamic warm up
6 of each
pvc arm circles
Group warm up
6 count burpees
10 each of
bottom squat hold 30sec-1 min (first round only)
push ups (2nd round hand release)
Handstand hold/walk practice.
Snatch lift off
Should be heavy
Emom 16 minutes
7 kb snatch (alternate hands each round)
5 barbell touch n go power snatch
75 frog legs
Hamstring up n over
Shoulder bully w kb