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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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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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Snow Day??? Uh Okay

 
 
Okay, thank goodness the weather isn’t as bad as we thought it would be…..
Classes will resume at 4:30pm, 5:30pm and 6:30pm tonight
Tuesday – Ice Day

Warm Up

Banded Shoulder Warm ups

Core Strength

50 Heavy Russian Swings
 
 

EMOM

EMOM – 10 Min Snatch
Snatch Lift off – 3 seconds Floor to knee – pause at the contact […]

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The Gift of Giving

Brothers that work out together, get their mobi together!
 
THIS WEEKEND
9:30am – Saturday Free Community Workout
 
 

ADOPT-A-FAMILY
Please sign up or donate to help our two families.
We still need to fill a lot of spots.
Don’t have time to shop? I can help. I will be shopping to fill in the missing presents next week.
DEADLINE […]

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Throwback Thursday

Thursday, December 14, 2017
Core Strength
RUSSIAN TWISTS & MEDBALL SLAMS
50 Russian Twists
50 med ball slams
 
Skill
MUSCLE UP SKILL WORK
Practice muscle up skill work 
If you have muscle ups 
Max reps in 2 minutes.
 
Strength
CLEAN LIFT OFF + CLEAN PULL
Clean lift off + clean pulls 
2-2-2-2-2
 
wod
5-4-3-2-1
Ring Muscle Ups (scaled jump mups or 3 pull ups + 3 […]

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