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Boot Camp 6-Week Challenge

Cedar Park Boot Camp
6-Week Challenge 
February 26th
Monday/Wednesday
5:30pm – 6:30pm
* Before/After Photos
* Before/After Measurements
* 12 Coach Led Workouts
* Home Workouts
* Nutrition Guidelines
* Baseline Workout
REGISTER
Questions? email robin@crossfitcp.com
Wednesday Workout

Core Strength

50 Heavy Russian Swings
 
 

Skill

Handstand Push Ups Variations
5-7 minutes
Work skill & Variations
 

Wod

AMRAP – 8 Minutes (BJ/HSPU/Snatch)
20 Box Jumps 24/20
15 HSPU
10 Power Snatch 95/65
 

REST

Tabata
Wallball 20/14 
8 rounds
20 seconds […]

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THIS SATURDAY….. at CF2222

WEEKEND NEWS
CrossFit 2222
9:30am – Free Community Intro
* * Have Friends or Family in the 2222 area? We have a free Intro on Saturday morning at 9:30am followed by a Facility Tour, Snacks and a Q&A.
CFCP
9:30am – Free Community Workout
10:30am – Skillz & Sprintz

HOLLY JOLLY VIII TEAM CHALLENGE
November 13th – 12pm: […]

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Core Strength

Dynamic Movement Prep
Group Warm up

Plank
Accumulate 5 minutes total

Strength
Barbell Row
5-5-5-5-5

Jerk Dip (slow, short and straight)
Split Jerk
5 sets

Wod
5 rounds for time
25 KB Swings 1.5/1.0
30 Double Unders

Mad Mobi
Thoracic extension
Roll calves/stretch calves
Trigger point pecs
Corner/pec stretch
Shoulder Bully

 

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I Do The Impossible Success Story!

I Do The Impossible
Success Story Geoff!
During the 8 weeks of the IDI Challenge, Geoff
Lost 4.1% body fat
Met 100% of his goals
Increased his dead lift by 30lbs
Got 6 more pull-ups in a time trial
Improved his already fast wod time by 6 seconds
THIS WEEKEND
Saturday
9:30am – Open Gym with Coach BiggDave
Sunday
12:00pm – Skillz […]

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Celebration!

 
THIS WEEKEND IS THE END OF
I Do The Impossible Challenge
Saturday, April 11th
9:00am

Dynamic warm up 

Group warm up

50 heavy Russians.
50 frog legs

Deadlift protocol 
85%
3 sets of 3 half range deadlifts
Immediately followed by 5 box jumps
85-95% of Max.

“Swinger” 
4 rounds for time
500 meter Row
21 kb swings 1.5/1.0

MAD MOBI 
Press ups
Pigeon
Knee on the wall
Hamstring up n over

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