Wallball & Doubles

NIGHT OF RECORDS

Friday Night – 6:30pm

Come PR your lifts

* Deadlift

* Bench Press

* Snatch

* Clean & Jerk

* Back Squat

This is BYOB to celebrate your PR’s!!!!

HOLLY JOLLY IX Team Challenge

What is this?

Groups of 4, eating Paleo or Macros, staying on track through the holiday season!

Earn points for following the nutrition plan, working out, completing challenges and Hot Wods!

Winning Team – Gift Card for an EXCELLENT Cheat Meal!

Kick-off Meeting – November 18th at 10:30am

DETAILS

REGISTER

(price increases on Saturday!)

Wednesday, November 8, 2017

Core Strength

5 MINUTE PLANK

Plank pose. 5 minutes

Skill

JUMP ROPE SKILL

Singles
Double Unders
Triples

Strength

BARBELL ROW

5-5-5-5-5

wod

WB & DOUBLES

5 rounds for time25 Wallball 20/14
30 double unders

Madmobi

Thoracic Extension
Roll Calves
Trigger point pecs
Corner Stretch
Shoulder Bully

February 22, 2017

The CrossFit Open is here…

This is what you need to know…

• First WOD will be announced Live online Thursday night at 7pm.

• We will also be streaming it at the CrossFit Cedar Park box and invite you to come by and hang out.

• Heat Times will be predetermined (based on the WOD, movements, required equipment, weights, space, etc) and posted at the box and on the fan pages by noon on Friday.

• If you are registered for the Open and on CFCP roster it will be assumed that you will be at CrossFit Cedar Park Friday Night to complete the WOD. If for some reason you are not going to be here, please shoot me a message to let me know before the heats are made.

• Friday Night Lights will start at 7pm with the first heat at CrossFit Cedar Park. In order to keep things running smooth, please show up in advance to check in and warm up.

• If you are unable to attend and complete the WOD on Friday nights, we will be offering Make Up & Redo opportunity on Sunday mornings in place of the Skill class at CrossFit Cedar Park

• The Class WOD on Friday will be the Open WOD, so everyone will have the opportunity to participate. Please note that if you plan on completing the WOD during regular class times, you will not have a judge.

We are super excited and looking forward to be hosting a super fun 2017 CrossFit Open with an amazing and supportive community. Thank you to all the athletes who have signed up to compete, help judge or both!

If you are not part of the CF Cedar Park or CF 2222 Community, you can still participate in the Open with us on Friday Nights. Please email Andria@crossfitcp.com to get on the heat list

Dynamic warm

Group warm up
Tabata
8 rounds of 20 seconds work/10 seconds rest
Pike pulses/leg pulses

Skill
Pistols and pistol progressions

Snatch
3-3-3-3

Rest

3 rounds for time
Run 800 meters
21 toe 2 bar
15 KB swings 1.5/1.0

MAD MOBI
Trigger point pecs
Hamstring up n over
Press ups
Thoracic extension
Lat stretch band

February 21, 2017

Friday night lights……

The CrossFit Open is here…

This is what you need to know…

• First WOD will be announced Live online Thursday night at 7pm.

• We will also be streaming it at the CrossFit Cedar Park box and invite you to come by and hang out.

• Heat Times will be predetermined (based on the WOD, movements, required equipment, weights, space, etc) and posted at the box and on the fan pages by noon on Friday.

• Friday Night Lights will start at 7pm with the first heat at CrossFit Cedar Park. In order to keep things running smooth, please show up in advance to check in and warm up.

• If you are unable to attend and complete the WOD on Friday nights, we will be offering Make Up & Redo opportunity on Sunday mornings in place of the Skill class at CrossFit Cedar Park

If you are not part of the CF Cedar Park or CF 2222 Community, you can still participate in the Open with us on Friday Nights. Please email Andria@crossfitcp.com to get on the heat list

Dynamic warm up
Group warm up

Tabata
8 rounds of 20 seconds work/10 seconds rest
Stability push ups/plank holds

Practice
Rope climbs and variations

Then
Max rope climbs in 2 minutes.
Scale as needed

Rest

Strength
Build to a max power clean.
In 6 minutes

Then
For time.
20 ground to overhead 135/95
100 double unders
20 burpees
100 double unders
20 ground to over head

MAD MOBI
Lat stretch band
Knee on the wall
Shoulder bully
Press ups

February 17, 2017

Weekend News

WEEKEND INFORMATION

Saturday

9:30am – Free Community Workout

Sunday

10:30am – OCR Training at Cedar Park

Under Water HydroStatic Weighing

Monday, February 27th

at Cedar Park

4:00 – 7:00pm

WHAT IS HYDROSTATIC TESTING?

Hydrostatic Testing (Underwater Weighing) has become universally regarded by industry experts as the “Gold Standard” in body fat testing.

Body Analytics hydrostatic method uses a two component model which separates the body into 2 areas:

Bone, muscle and organs, along with connective tissue, collectively known as lean mass, sinks (is more dense than water)
Body fat floats (is less dense than water)

By obtaining your dry weight and water weight, based on buoyancy, our specialized computer program can scientifically calculate your body fat as a percentage of your total weight. The ordinary scale cannot tell you if weight loss is muscle or fat while testing with Body Analytics will tell you exactly what took place with your body during your weight loss regimen.

REGISTER