Schedule Updates

Image-1 (46)

SCHEDULE CHANGES

This week, our CF2222 Coaches will be heading to Dallas for the Reebok CrossFit South Region Competition.

Coach Kelley and Coach Carson will be competing and of course, BiggDave is the head coach of the team competing.

We will have regular schedule (with some coaching subs) EXCEPT for FRIDAY NIGHT at 5:30pm. This class is CANCELLED.

If you want to attend class Friday night, please come to our SISTER GYM, CrossFit Cedar Park at 2051 Cypress Creek Road, Suite A for a great workout!

To watch the TEAM compete on the live feed

dynamic movement prep

Group warm up

50 n 50 ghd.

Skill

Practice Hspu and variations based on skill level.

WODS
“The 4-5-6”

Short 4
In 4 minutes amrap
(If you can’t double sub 30 box jumps)
50 doubles
50 singles

Rest 3

Short 5
In 5 minutes
10 oh squats 95/65
10 toe 2 bar

Rest

Short 6
In 6 minutes
10 Burpees over bb
10 ground to overhead 115/75

MaD mobi
Keg stretch
Lat stretch band
Calf stretch
Roll calves.

“Mattnasty”

rowers

Equipment is showing up every day!

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.
7 strict hspu
10 pistols alternating
10 burpees to a plate
MAD MOBI 
Press ups
Pigeon
Knee on the wall
Hamstring up n over