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Muscle Up Drills

Holly Jolly VII
Cost INCREASES on SATURDAY
 This is our 7th year hosting this AMAZING and FUN Team challenge to help keep you on track with your diet and fitness during the Holiday Season!
* Teams of 4
* Kick-off Paleo Seminar
* Rule Book
* Online Food Logging
* Personal Coach
* At Home Workouts
* Get Lean while others […]

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Ladies Night!!!

UPCOMING INFO
Saturday
9:30am – Open Gym
Sunday
9:00am – ReFlex Yoga
10:30am – The Hero Course

 
Dynamic movement prep 

Group warm up 

30 Barbell rollouts

3-5 rope climbs for quality

Banded shoulder warm up.

Wod 
For time.

8-7-6-5-4-3-2-1
Clean and jerks 155/105
Toe 2 bar

Row 500 meters

8-7-6-5-4-3-2-1
Burpees
Hspu

Mad mobi 
Shoulder bully
Trigger point pecs
Lat stretch
Hamstring up n over

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Monday Monday

Make sure and get your 15.2 scores in today at the games.crossfit.com site!
Dynamic warm up 

Group warm up

50 heavy Russians

Skill 
Toe 2 bar/ knees to elbows.

Deadlift protocol 
3 sets. 2-3 reps of Half range (top of knee)
Immediately followed by
5 squat jumps

Then 
3-3-3. Full range deadlifts

Wod

“Sketchy” 

3 rounds for reps.
1 minute row for calories
1 minute burpees […]

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Getting Work

THINGS TO KNOW
Bad weather is coming again. Please remember we follow Leander ISD guidelines. If they have a delay, so will we.
Please remember to REGISTER to receive announcements at
REMIND ME
 
SATURDAY
9:30am – Open Gym
10:30am – 15.2

SUNDAY
12pm – Skillz & Sprintz
1pm – ReFlex Yoga

Dynamic warm up 

Group warm up

Burgener warm up 

Then
Strength
Build to a […]

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“Old Fashioned”

CrossFit Classes, Personal Training and MAD Athletes are working out at CrossFit Cedar Park!

 INFORMATION
CrossFit Open In-House Competition
Register at www.games.crossfit.com
Register for FREE at www.crossfitcp.zenplanner.com
1st Place Scaled and 1st Place RX wins a prize

Couch 2 CrossFit
6-Week Beginner Program
March 3rd – April 9th
Tuesday/Thursday
5:30am
REGISTER

SATURDAY
9:30am – Open Gym
10:30am – CrossFit Open Workout 15.1

SUNDAY
12pm – Skillz […]

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