April 29, 2013

Amazing Community!

Look what MAD Athlete came to work with David and our athletes this weekend? 2nd in the South Central Regional Open? Amanda Schwartz!

The Silent Auction

We want to say thank you to our CrossFit Community for coming out to the BBQ and Silent Auction this weekend. It was truly amazing! We were inspired by the amount of items donated to the auction and then you guys totally threw down on that auction and made it a HUGE success! We are still working out all the numbers, but it looks like we generated about $3500 to help our athletes pay the bills at Regionals!

We have an AMAZING community!

What’s next?

24 Day Advocare/CrossFit Challenge

We only have a few spots left for this challenge.

The 24 Day Challenge, products, workouts and coaching to help you look, feel and perform better.
The average loss is 12 lbs, 10 inches, and 4% body fat.

In 24 Minutes you will feel a difference.
In 24 Hours you will know the difference.
In 24 Days you will see the difference.

Kick-off Meeting and Baseline Workout: 
Tuesday, April 30th – 6:30pm at the Box
Challenge begins May 4th and runs through Tuesday, May 28th.

Starting Body Assessment & Preliminary workout: Tuesday, April 30th

Ending Body Assessment & Final workout: Tuesday, May 28th

Challenge Rules for Success
*CrossFit 2x per week
*Partake in the 24 Day Advocare Challenge Products
*Before & After body assessments and photographs

Prizes will be awarded to the 3 most changed athletes based on measurements from 3 categories: inches lost, bodyfat % lost, and performance increase in the specified workout.

Cost: $20 Throw-in to go back to prizes
Purchase of Advocare Products for the 24 Day Challenge – $190
(prices vary with optional add ons)


Monster Garage Sale

Saturday, May 11th

7am – 12pm

609 W. Whitestone Blvd

We need donations! This will be another fundraiser for the athletes.

CrossFit Day at the Dell Diamond!

May 19th 1:05pm

Round Rock Express Baseball for $10

Come out and wear your CFCP Shirts and represent!


CrossFit South Central Regionals

May 24-26

Wear your colors and show your love for our athletes!


Dynamic warm up
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
press ups

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.

1 hang power snatch +
1 hang squat snatch.


Amrap in 20 minutes

50 double unders
20 wall ball
20 cleans. 135/95.

Knee on the wall
Keg stretch
Roll calves w bb
Press ups

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