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strict pull ups

Celebrate!

CELEBRATE our 8th Birthday
SATURDAY, October 10th
9:00pm
WILD WEST CEDAR PARK
dynamic movement prep
Group warm up
20-30 Strict pull ups
Warm up for snatch
BN snatch grip pp + oh squat.
2 second pause.
Build to a heavy snatch in 5 minutes
snatch touch n go
10-7-5 touch n go reps rest as needed between sets
4 minutes.
Max reps Burpees to […]

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CrossFit Open this week!

 
 
 
 
 
 
 
 
 
 
Congratulations to Nikki & Braden – 1st place Co-ed Division and Carl and Carson – 2nd place Guy Division at the Couple’s Therapy Competition
THINGS TO KNOW
1. REGISTER for Free at CFCP
2. REGISTER for the games at CROSSFIT
3. Open starts this week. Get judged Friday’s in class or Saturday’s at 10:30am
4. […]

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Get Strong!

Protect your hands gang.
3 quick ways 

Trim those calluses (file, or emory board, pumice stone)
lotion 
don’t death grip the bar

The Ladies Challenge was awesome!  Thanks to all the gals that came out to prove themselves!

check out Coach Rip on the press

WOD

5 rounds for time of

5 strict pull ups
7 strict press […]

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