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Throwback Thursday with Alice’s first competition!
This weekend
Competing in San Antonio at a Power Lifting Competition
Tami Stromberg
Alice Hulsey
Competing in Lake Charles
Meg Adams
Justin Adams
GOOD LUCK EVERYONE!!
 
THINGS TO KNOW
Hill Country Adopt-A-Family
Each year we take the opportunity to give back to a in need family in our community. We have two families this year that need our help.
Please visit […]

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Can it BE anymore fun?

INFORMATION
Tuesday – December 19th
NO 6:30pm class!!
Our coaches will be off to celebrate the holiday season!
 
Tuesday, December 5, 2017
 
Strength
FRONT SQUAT 3X5 TOGETHER WITH 3X3
Front squats 
5-5-5 – 70%
3-3-31 set to failure
40×0 tempo 8-12 reps

 
wod
“NIKKI”
20 minute AMRAP
9- Snatch 95/65
9- Thruster 95/65
9- Pull Ups
 
Madmobi
 
knee on the wall
press ups
pigeon
thoracic extenion
 

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Deadlift Protocol Wednesday

When you Deadlift PR makes you look THIS happy!!
Workout Wednesday

Core Strength

Jack Knife Sit-Ups
50 Jack knife Sit-Ups for Time
 

50 Heavy Russian Swings
 
 

Strength

Deadlift Protocol
Warm up Deadlifts to 80-85%
Then
3 Sets (resting 3-4 minutes between sets)
Keep weight between 85-95%
3- Half Range Deadlifts (floor to top of knee)
Immediately followed by 
6- Box Jumps 24/20
 

Deadlift 4×2
2-2-2-2
 

Wod

AMRAP – 10 Minutes
12 Squat Snatch 75/55
15 […]

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21 Minute EMOM

 
CrossFit Tuesday

Skill

Handstand Hold
 
 

Handstand Push Up Techinque, Skill And Strength
5-10 minutes working skill or strength
 

Strength

Clean Lift Off + Clean Pull + Clean
3-3-3 at 70%
3-3-3 at 75%
 

Wod

21 Min EMOM
Minute 1: 7 reps Renegade Row (push up, row, row) 
Minute 2: 7-10 Hang Power Clean and Jerks 95/65
Minute 3: 10-12 Lunge steps
 

Madmobi

Pigeon Stretch
scorpion
couch/knee on the wall
lat stretch

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Deadlift Protocol

THANKSGIVING WEEK
Mon – Wed – Regular Schedule
Thanksgiving – Closed
Friday – 10am – Free  Community Workout at Cedar Park
Saturday – 9:30am – Free Community  Workout at Cedar Park
Tuesday Workout

Skill

Handstand Walk Practice
5 minutes practice
 

Deadlift Protocol

Deadlift Protocol – Week 2
Warm up deadlifts to 80-85%Then
3 sets – resting 3-4 minutes between sets
3 half range deadlifts (floor to top of […]

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