Weekend Update


This Weekend


9:30am – Open Gym with Coach Carson


12pm – Skillz &  Sprintz with  Coach Shelby

1pm –  ReFlex Yoga with Coach Stacey


Couch 2 CrossFit

We have developed this program to take you from the couch to a full-fledged CrossFitter in just 6 weeks!   All you have to do is sign up and show up ready to go.  This plan breaks it down to the easiest and most basic of components and will have you leveling up your health, fitness and your life.

 *More energy than you ever imagined
* Gain confidence
* Flatter Tummy
* Look better naked
* This decision will change your life!!

 This plan starts at level zero and teaches you all the basics you need to learn to be ready to take on the best fitness program in the world… CrossFit.  Workouts include total body training to increase your strength and functional fitness.

You get:

* Onsite Training
* Kick-off Nutrition Seminar
* Take home workouts

* Functional Bodyweight Movements
* Weather Plan – never have to cancel because its cold or wet

*Highly Qualified Coaches

This progression will gradually ramp you up in all of the 10 components of fitness. Yes it is simple and easy but it will challenge you.

You can be a busy person and work traveler and still make this work – guaranteed!

What are you waiting for?

Make that change now!!

Sign up today and get a new life.

January 12th

Monday/Wednesday – 5:30pm

Tuesday/Thursday – 5:30am


More information

robin@crossfitcp.com or call 512-331-0992

GYMNASTICS – Ninja Training

Gymnastics is a key element in CrossFit. We use gymnastics in basic movements such as push ups, pull ups, squats and more advanced movements like handstands and muscle ups. This course will focus on building foundational strength, core stability and body positioning. You’ll improve your strict body weight movements, learn how to spot correctly, and improve your overall fitness. Plus you’ll get to work on new movements like back levers, iron crosses, wind shield wipers, around the worlds, and even ice cream makers! Sign up and come get gym-nasty!

First Class is Free

4 Week Sessions

January 12th

Monday/Wednesday – 4:30 pm

This program is part of our SOAR FITNESS CLASSES. You may purchase a punch card to attend, an Unlimited SOAR Membership or do an All ACCESS PASS to be Unlimited CrossFit and Unlimited SOAR PROGRAMS.

You do not have to be taking CrossFit Classes to attend any SOAR FITNESS CLASSES.

More information, contact info@crossfitcp.com


Dynamic warm up
Group warm up
Wrist push ups warm up 
20 Turkish Get-Ups for quality
20 minute emom 
Odd minutes
3 squat cleans + 1 shoulder to overhead   – you pick the weight
Even minutes
5 -7 pull ups + 4  burpees.
Mad mobi 
Hamstring up n over
Lat stretch band
Roll lats
Press ups



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