Friday night lights……

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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 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

 

Weekend News

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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:

  1. Bone, muscle and organs, along with connective tissue, collectively known as lean mass, sinks (is more dense than water)
  2. 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

 

Physical Therapy Screenings

Doctor of Physical Therapy, Michael Tillman will be giving CrossFit Cedar Park and CrossFit 2222 members a head-to-toe screening.

Screening will be for common injuries and/or mobility issues from exercise. Feed-back on form corrections.

For Members Only

Saturday, February 25th

8:30am – 12:00pm

SIGN UP

Today’s Workout

 

The weekend!

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WEEKEND NEWS

Saturday

9:30am – Open Gym

 

Dynamic warm up

Group warm up

30 strict toe 2 bar 2 second negative

Then.

WOD
13.3
Amrap in 12 minutes
150 wall ball for time 20/14
90 double unders
30 Muscle ups

Then immediately following
Build to a heavy 1 rep clean & jerk in 5 minutes

MAD MOBI
Knee on the wall
Hamstring up n over
Press ups
Pigeon.

 

 

CrossFit Open – it is coming soon

Coming Soon

CrossFit Open!

Friday Night Lights!

Get REGISTERED

Dynamic warm up

Group warm up

6 count burpees

50 Froglegs

Skill/strength

Clean lift off (3sec)
Clean pull
Clean.
3-3-3-3-3

Snatch
15 -12 -9.  Unbroken sets touch n go  focus on good reset with a flat back.
rest as needed between

Wod
3 rounds for time of
10 hand stand push ups
20 hand release push ups
30 KB swings 1.5/1.0

MAD MOBI
pigeon
Corner stretch
Press ups
Thoracic extension. Wall

 

EMOM Tuesday

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Dynamic warm up
Group warm up
Banded shoulder warm up
50 heavy Russians
Emom for 10 minutes
Snatch lift off 3 sec floor to knee
Snatch high  pull
Snatch
Wod
27-21-15-9 reps for time of:
Row (calories)
Wall ball 20/14 
Mad mobi
Shoulder bully
Pigeon
Hamstring up n over
Knee on the wall
Press ups

Weekend News

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WEEKEND NEWS

Saturday

9:30am – Free Community Workout

Sunday

10:30am – Free Member Muscle up Seminar – you can still come even if you missed last week

At CrossFit Cedar Park

Today’s Workout

 

Post Christmas wod

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dynamic movement prep
Group warm up

Skill.
3 rounds for quality
30 second Handstand holds

10 alternating Turkish get ups

Reinforce good positions   

Clean lift off (3 seconds)
Clean pull
Clean
1 rep at each position.
3-3-3-3   65-75%

Wod
Nancy with thrusters
5 rounds for time
400 meter run
15 thrusters 95/65

Mad mobi.
Hamstring up n over.
Pigeon.
Corner stretch
Lat stretch band
Bully
Press ups.

 

 

Holiday Get-Together

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HOLIDAY GET-TOGETHER!!!

Since some of us don’t see each other outside of gym and workout clothes. Some have never met each other’s family. Some have never even met each other. So we wanted to set up a fun little get together outside of the gym to celebrate the holidays.

We have reserved the heated patio at Flores Mexican Restaurant on 620 in Four Points. There is a playground for the kids so bring the family.

Additional Details:

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Flores Mexican Restaurant 4 Points

7900 N FM 620, Austin, Texas 78726

There will be a Fajita buffet available for purchase.
– Includes Chips and Queso
– Non-Alcoholic Drinks
– Tax
– Ice Cream for the kids
– $15 for adults
– $6 for kids

Please RSVP and include a headcount for your family in the comments by Dec 16 so that we can communicate the total to the restaurant.