JUST SHOW UP!
18.1- Feb. 22-26
18.2- March 1-5
18.3- March 8-12
18.4- March 15-19
18.5- March 22-26
Registration is now open!
EACH FRIDAY – Tillman Fitness Training’s workout of the day will be the OPEN WORKOUT! If you are registered for the OPEN, you will need to be JUDGED by someone who has taken the JUDGES COURSE. – we encourage you to take the judges course. This will help during class times, but it also helps give you, the athlete, the best understanding of the standards we use as coaches and during the open to complete a workout as RX.
FOR MORE FUN – each Friday Night at CrossFit Cedar Park, we will have FRIDAY NIGHT LIGHTS starting at 6:30pm. We will be set up in heats to be judged and get the Open Workout On! We will also have some super cool 2018 Open Shirts to purchase this year!
WHAT IS THE OPEN?
The Open is the first stage of the CrossFit Games season and the largest community event of the year. Every year, hundreds of thousands of athletes come together to compete in the worldwide, online competition.
Anyone aged 14 or older can compete. All you have to do is sign up at Games.CrossFit.com and log your score each week. Workouts are released on Thursdays at 5 p.m. PT, and athletes have four days to complete the workout for the week and submit their score. Scores are due before 5 p.m. PT the following Monday. Complete the workouts at a CrossFit affiliate with a judge, or film your effort from anywhere in the world and submit a link as proof.
The Open offers two versions of each workout, scaled and Rx’d. The scaled option makes the event all-inclusive. All athletes can compare their results to others worldwide, regionally, by age or within their own gyms. An official CrossFit Games app will be available in late January, which will focus on your own personal performance in the Open.
At the end of five weeks, the fittest move on to the next stages of competition: the Regionals and the Online Qualifier.
Pick the weight and adjust as desired
The weather is clear, the gym is open – make sure and get your butt in here tonight!!!
Come meet our newest 2222 Coach!!!
Amy York!!
I grew up in Georgetown, Texas, and have lived in Cedar Park for 14 years. Growing up, I played many sports including softball, swimming, basketball, and soccer. In the past 5 years I have run 5 half marathons in different cities, and many 5k’s in between. I have been teaching preschool for the past two years, and am currently a swim coach, coaching swimming, from ages infant to adult. I have a love for fitness and have enjoyed training over the past 20 years. I recently joined CrossFit Cedar Park and have found a new passion for fitness!
THIS WEEKEND
CrossFit Cedar Park
9:30am – Saturday Free Community Workout
ADOPT-A-FAMILY
Please sign up or donate to help our two families.
We still need to fill a lot of spots.
Don’t have time to shop? I can help. I will be shopping to fill in the missing presents next week.
DEADLINE – Thursday, December 21st
Bring the presents wrapped and tagged to the gym.
THEN
3 Reps at 75%
THEN
1 rep tempo
105×1 (10 second negative, 5 seconds at the bottom, up AFAP and hold 1 second at the top before the next rep)
at 60% of max
then
5 Squat Jumps
1 rep tempo
105×1 (10 second negative, 5 seconds at the bottom, up AFAP and hold 1 second at the top before the next rep)
at 60% of max
then
5 Squat Jumps
REST
3 Reps at 85%
THEN
1 rep tempo
105×1 (10 second negative, 5 seconds at the bottom, up AFAP and hold 1 second at the top before the next rep) at 60% of max
5 jump squats
Practice muscle up skill work
If you have muscle ups
Max reps in 2 minutes.
Don’t forget to sign up to help our two adopted families from the
Monday, December 25th – Closed
Tuesday, December 26th – 9:30am & 4:30pm classes only
Advanced – try free standing with a spotter
Then
3 sets – resting 3-4 minutes between sets
3 half range deadlifts (floor to top of the knee)
Immediately followed by
6 box jumps 24/20
THINGS TO KNOW
Hill Country Christmas Bureau
ADOPT-A-FAMILY
Each year our community wants to reach out to a couple of families who are in need to help make a great Christmas for their children.
This LINK includes a list for two families.
Please drop off any gift card donations and wrapped presents at the gym by Thursday, December 21st.
Please email Robin@crossfitcp.com if you have any questions.
SATURDAY
9:30am – Community Workout at CrossFit Cedar Park
3 reps of half range deadlifts (floor to top of knee)
immediately follow each set with 5 box jumps
ideal weight is 85-95% of max
warm up to that weight
rest 4-5 minutes between sets
Power Snatch
Push Jerk
Power Clean
Power Clean + Push Jerk
