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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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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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The CrossFit Open is coming soon

The CrossFit Open
FIVE WEEKS – FEB. 22 – MARCH 26
18.1- Feb. 22-26
18.2- March 1-5
18.3- March 8-12
18.4- March 15-19
18.5- March 22-26
Registration is now open!
EACH FRIDAY –  CrossFit Cedar Park’s workout of the day will be the OPEN WORKOUT! If you are registered for the OPEN, you will need to be JUDGED by someone […]

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Clean EMOM

Monday, January 29, 2018
 
Skill
3 ROUNDS FOR QUALITY
10 alternating Turkish Get-ups
10 Wall Walks
 
EMOM
EMOM – 10 MINUTES – 3 CLEANS
3 Cleans (squat or power)
Good footwork and no jumping out wide with your feet
Pick the weight and adjust as desired
 
wod
ROW/OH SQUAT/LUNGES
3 Rounds for Time
50 calorie Row
50 Overhead Squats 105/75
50 Step Front Rack Lunges […]

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Register for the CrossFit Open

CROSSFIT OPEN 2018!!!
The CrossFit Open is
Feb 22 – Mar 26
All FRIDAY workouts will be the Open Wod.
FRIDAY NIGHT LIGHTS!
Each Friday at 6:30pm we will be running the Open Workouts!
We would love for you to come workout, judge and cheer!
If you plan to participate in the Open for scoring, please register
If […]

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