Fit Family!

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Welcome Salma! She is joining her hubby, Geoff as part of the CrossFit 2222 family!

UPDATES

We are working on clearing the property to have more parking, jogging trail and beautiful landscaping. Once we have a bit more parking, we will be having our first Community Open Gym!

Feel free to come by and try out a class and bring a friend!

SCHEDULE

Monday/Wednesday/Friday

5:30am, 9:30am, 12:00pm, 5:30pm

Tuesday & Thursday

5:30am & 4:30pm

Dynamic warm up 
Group warm up
Agility ladder drills 
5-7 minutes
Wod 
3 rounds for time of
Run 800 meters
50 abmat sit ups
50 kb swings 1.5/1.0
MaD MOBI 
Calf stretch 2 minutes each
Corner stretch
Hamstring stretch
Press ups
Pigeon

 

New Rig

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Come check out our new custom pull-up rig!

Dynamic warm up
Group warm up
Plank pose 5 minutes
Skill
Handstand and handstand walk practice
5 minutes
Sprinter drills
High knees
Butt kicks
Wod
4 rounds for time
Lunge 100 meters
20 burpees
MaD MOBI
Press ups
Shoulder stretch on the wall
Pigeon
Hamstring

 

Try it out!

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Come try out CrossFit!

UPDATED CLASS SCHEDULE

Monday – Friday

5:30am

Monday/Wednesday

5:30pm

Tuesday/Thursday

4:30pm

Monday/Wednesday/Friday

9:30am  12:00pm

Dynamic Movement Prep
Group Warm Up
Ham drill
Leg swims
Banded shoulder warm up
50 n 50 ghd
Strength/Skill
Hang snatch + full snatch
2-2-2-2. 70-75%
“Sasquatch”
18-15-12-9
Squat Snatch  (115/75)
Toe 2 bar
Hand release push ups
Rest 
5 minutes of fun  for reps.
1st Minute  sit ups
2nd minute left side
3rd minute right side
4th minute reverse crunch/leg raise
5th minute sit ups.
Mad mobi 
Keg stretch
Shoulder bully
Trigger point pecs
Lat stretch
Press ups

 

 

Benchmark Friday

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We are super excited that FringeSport will be delivering more equipment on Monday, including our Pull-up and Squat Rig!!!

New toys include boxes for box jumps, medicine balls, Assault Bikes, more kettlebells and a Blue Pull-up Rig!

Dynamic warm up 
Group warm up
Muscle up skill
Transitions
Swings
Wod.
“Cindy” 
Amrap in 20 minutes
5 pull ups
10 push ups
15 air squats.
Mad mobi. 
Knee on the wall
Press ups
Shoulder band stretch
Lat band stretch
Hanging knee raises

“Arm Pump”

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Part of the hour you spend with us includes Dynamic Warmup. This is inch warms. This helps you stretch our hamstrings and warm up at the same time.

Dynamic warm up 
Group warm up
50 kip swings for quality/practice
Skill 
Handstand holds
4x 1 min
Handstand walks with a spotter
Sprinter drills 
Then
Wod
For time.  
“Arm pump”
Run 800
3 rounds of
15 ring dips
15 burpees
15 toe 2 bar
Run 800
Mad mobi 
calf stretch on wall
Shoulder bully
Press ups

 

Check it out!

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Make sure and stop by for a FREE workout!

Monday – Friday

5:30am & 5:30pm

MWF

9:30am & 12:00pm

Dynamic warm up 
Group warm up 
Skill
Clean and jerk technique
5-7 minutes
Wod 
“Broke down”
5 rounds for time of
 Rx weight is
Men 165
Women 105
Scale as needed
12 power cleans
9   front squats
6   jerks
MAD Mobi
Knee on the wall
Pigeon
Press ups
Hamstring up n over
Shoulder bully

“Swinger”

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Dynamic warm up
Group warm up
50 heavy Russians.
50 frog legs
Deadlift protocol
85%
3 sets of 3 half range deadlifts
Immediately followed by 5 box jumps
85-95% of Max.
“Swinger”
4 rounds for time
500 meter Row
21 kb swings 1.5/1.0
MAD MOBI
Press ups
Pigeon
Knee on the wall
Hamstring up n over

 

Randy

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Dynamic warm up 
Group warm up
Skill 
Pull up variations
Kipping (work kip swings and hollow rocks)
Butterfly
C2b
50 pull ups for time.
Strength
Build to a max clean in 10 minutes
Then
“Randy”
For time.
75 power snatches 75/55.
MAD MOBI 
Shoulder bully
Corner stretch
Keg stretch
Press ups

Tabata on the road

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Come try out CrossFit 2222 and meet our amazing staff and incredible facility!

Monday through Friday

5:30am & 5:30pm

Monday/Wednesday/Friday

9:30am & 12:00pm

WEEKEND NEWS

CrossFit Cedar Park is hosting an Open Gym.

Open Gym is a coach-led large community workout and is free!

2051 Cypress Creek Road, Suite A

(behind Signature Eye Care)

Cedar Park, TX

Dynamic warm up 
Group warm up
50 Jack knife’s
5 minutes double under practice
Tabata On the Road 
32 rounds for reps of…
20 seconds work 10 seconds rest
Performing 8 rounds of each exercise then switching to the next in the 10 second rest.
Double unders
Push ups
Sit ups
Burpees
MAD MOBI 
Shoulder bully
Corner stretch
roll calf w bb
Single knee to chest
Press ups

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Free Workouts!

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Come try a workout on us!

All first workouts are FREE!

Current Schedule

Monday – Friday

5:30am & 5:30pm

Monday/Wednesday/Friday

9:30am & 12:00pm

Everyone who signs up between now and April 30th, receives our Founding Community Rates. These are guaranteed for the life of your membership with us!

You will also receive a CrossFit 2222 Shirt!

Dynamic warm up 
Group warm up
Durante. Pike leg raises.
20×3 sets.
OH squats.
Build to a heavy 3 reps
Wod
“Crikey”
4 rounds for time of
15 oh squats (75/55)
15 wall ball (20/14)
MAD MOBI
Roll quad w bb
Thoracic extension wall
Shoulder band stretch
Quad stretch lying on stomach