November 13, 2012


Congratulations to the CrossFit Cedar Park Athletes and MaD Athletes that Competed in Godai Elements this past Saturday.

Everyone leveled up and learned a ton.  All Champions.

Wesley (CrossFit Lafayette) and Amanda (Premier CrossFit) took 2nd place in the co-ed division

JB and Becca had an amazing performance

Coach Carson and Coach Wladi took First Place in their division.

(not pictured Andre and Kristian -CrossFit Lafayette)

Work smart and work hard.  Level up gang.


NO OPEN GYM on Saturday. Holly Jolly IV kickoff at 9am

10:30am Free Paleo Talk

Sunday – 9am Re-Flex


Saturday, December 1st


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)

You can ham drill for dynamic movement prep it combines several of those movements.

G- Skills
Toe 2 bar
4 rounds for perfection.
5 strict
10 kip

Back squats

1 set to failure. (8-12 reps) should be 50-60 % of max
40X0 negatives

Row 1k rest

2 attempts

Mad mobi
Standing quad
Roll quad w bb/it band
Press ups
Thoracic extension on the wall

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