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Pistols

Skill – Pistols

Dynamic warm up

Group warm up

50 heavy Russian swings

Skill
pistols

Internal/external rotation
PVC arm circles

Strength
Hang squat cleans
2-2-2-2-2

Wod
3 rounds for time of
Run 800 meters
15 thrusters 95/65

MAD MOBI
Stretch calves
Shoulder bully
Hamstring up n over
Knee on the wall
Corners stretch

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Holly Jolly VII Finale

THIS SATURDAY
9:30am – Holly Jolly VII Finale
Show up and get some!!!
Free Wod Saturday  People – come join in the fun with our HJ Finale

SUNDAY
9:00am – ReFlex Yoga
12:00pm – Skillz & Sprintz

WHAT ELSE??

We have 4 adopted families between CrossFit Cedar Park and CrossFit 2222 and we need your help.
Please help us […]

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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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15.3 in the books

15.3 is in the books!
CrossFit Cedar Park sits in 5th place in the Region
Nikki Hall Isbell is sitting in 7th place
Braden Torrez is 11th
Jadon Kempers is 35th
Wade Aubin is 3rd in the Master’s Division

Dynamic warm up

Group warm up

Rope climbs 
3 -5 ascents.

3 position cleans
High hang
Mid thigh
Below the knee
3-3-3-3.  By feel

Rest

Emom for […]

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Community

 
WHAT IS COMING UP???
 
REGISTER
 
I DO THE IMPOSSIBLE CHALLENGE
The You vs You Challenge
DETAILS &  REGISTRATION 
Early Registration Rates through January 24th!
Dynamic warm up 

Group warm up

Skill/strength 
For quality
3 rounds of
10 pistols alternating
10 ring Rows
10 KB snatch alternating

Emom for 14 minutes. 
Odd
Thrusters From the floor
3 reps.
Even
7-10  burpees

MAD MOBI 
pigeon
Corner stretch
Press ups
Thoracic extension. Wall

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