March 18, 2013

Farewell Doug!

Farewell and Good Luck to Doug Douma!

He is leaving to hike the Appalachian Trail and when he is done, he will be heading to Colorado for Seminary School.

In case you were wondering, the Appalachian Trail is 2,160 miles long.


SATURDAY – No Open Gym!


9am – 11am

Introduction to CrossFit Cedar Park!

You will:

  • Learn what is Crossfit
  • Discover how Crossfit Cedar Park can help you meet and exceed your fitness goals.
  • Learn all about the different programs that we offer that are not CrossFit.
  • Guaranteed you will have lots of fun, meet new friends and be part of a unique community of like minded people ~ it’s awesome!
  • Plus…We are giving away an Elite Unlimited 6-month membership, T-shirts, and  more.
  • Meet the owners and elite coaches of CrossFit Cedar Park.

Who’ is invited? You are! Regardless of your ability, strength or fitness level…we’ll make you better.  Athletes from beginners to elite.

You will also:

  • Learn the 10 Elements of Fitness: Cardio-respiratory Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Accuracy, Agility & Balance
  • Discover a simple way to change your eating to completely change your life.
  • Experience why people have such great results when they workout at CrossFit Cedar Park
  • Meet our elite athletes who are currently competing in the  CrossFit Open

MEMBERS – if you refer a friend to this event on Saturday, your name goes in the drawing to win a $75 Pluckers Gift Card!! Someone is going to win!

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)
Barbell warm up for snatch/oh squat
Emom. For 6 minutes.
1 Hang squat snatch  +
1 oh squat
On minute 6  after hang squat snatch and oh squats do as many oh squats as possible in the remaining time.
Score total reps and weight used
20 minute amrap
12 wall ball
12  toe 2 bar
20 double unders
Calf stretch
Roll calves
Lat stretch band
Knee on the wall
Hamstring up n over


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