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Deadlift

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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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 […]

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Throw Back Thursday….

 
NIGHT OF RECORDS
Friday Night – 6:30pm
Come PR your lifts
* Deadlift
* Bench Press
* Snatch
* Clean & Jerk
* Back Squat
This is BYOB to celebrate your PR’s!!!!
 
HOLLY JOLLY IX Team Challenge
What is this?
Groups of 4, eating Paleo or Macros, staying on track through the holiday season!
Earn points for following the nutrition plan, working […]

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2017 with a BANG!

Must be January…..
 
We love seeing everyone at the gym and we are happy to have everyone back on track!
THINGS TO KNOW
Muscle-Up Progression Seminar
Free for Members
Sundays at 10:30am
January 8
January 15
January 22
Led by Coach Robertlee
REGISTER
 
TODAY’S WORKOUT
Dynamic movement prep
Group warm up
30 barbell rollouts.
Pistol progressions
5 minutes
Jerk dip +split jerks.
(2+1) 5 sets by feel
3 rounds […]

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Strength – Deadlift

dynamic movement prep 

Group warm up 

Skill
Muscle up practice and variations
Ring dips

Strength
Deadlifts
3-3-3-3-3.  By feel

Amrap 10 minutes. 
50 double unders
20 steps lunges
10 toe to bar

MaD Mobi 
Pigeon.
Lat stretch band
Press ups
Hamstring up n over
 

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