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Burpees

Cheerleaders lift weights too

Tuesday Workout

Skill

Double Under Practice. 3-5 Minutes
Jump rope practice
 

EMOM

EMOM – 12 Minutes
Minute 1: 1 Clean + 3 jerks (adjust weight as desired)
Minute 2: 25-35 double unders
 

Wod

3 RFT (Burpees/DB Snatch/Lunges)
20 burpees (new standard) over dumbbell
16 alternating DB Snatches
12 Steps DB Front Lunges
 

Madmobi

Pigeon Stretch
Calf Stretch
Press Ups
Knee on the wall

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Strength: Back Squat

WEEKEND INFO
Saturday
9:30am – Free Community Workout with Coach Stacey
Sunday
9:00am – ReFlex Yoga
10:30am – Skillz & Sprintz
 
Dynamic warm up
Group warm up
 
Strength
Back squats
3-3-3-3-3
Amrap in 10 minutes
50 double unders
20 burpees
MAD MOBI
Roll calves
Stretch calves
Press ups
Scorpion

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Celebrate!

CELEBRATE our 8th Birthday
SATURDAY, October 10th
9:00pm
WILD WEST CEDAR PARK
dynamic movement prep
Group warm up
20-30 Strict pull ups
Warm up for snatch
BN snatch grip pp + oh squat.
2 second pause.
Build to a heavy snatch in 5 minutes
snatch touch n go
10-7-5 touch n go reps rest as needed between sets
4 minutes.
Max reps Burpees to […]

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Tabata

COMING SOON!

April 13th – June 10th
Monday/Wednesday
6:30pm – 8:30pm
3 Spots left!
REGISTER

NEW 6-Week Session
May 5th  – June 11th
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 […]

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Happy Birthday Matt!

Happy Birthday Coach Matt Plemons!!!
 
There will be NO Skillz & Sprintz or ReFlex this Sunday.

Dynamic warm up 

Group warm up

50 heavy Russians.
50 frog legs

SKILL
3 position snatch  (2 second pause in the catch position)
Hip
Hang (above the knee)
Floor.
3-3-3-3-3

“MATTNASTY”

Amrap in 10 minutes.

3 strict muscle ups
7 strict hspu
10 pistols alternating

10 burpees to a plate

MAD MOBI 
Press […]

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