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

 

Coming Soon – Under water Body Fat Testing

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Coming Soon

CrossFit Open

REGISTER

and join the CFCP Team!

Body Analytics 

Under Water Weighing

Two Dates

February 25 – CFCP

February 6 – CF2222

Two Locations

CFCP REGISTER

CF2222 REGISTER

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

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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

 

Body Fat Testing Coming Soon!

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COMING SOON

Crossfit 2222 mon 2-6-17 4-7pmInfo Sheet

SIGN UP

Dynamic warm up
Group warm up

50 n 50 ghd

Skill work
L-sit 3 sets 30 seconds to 1 minute

OH squats
5-5-5
3-3-3. At tempo 55×1

Wod
Amrap in 12 minutes of
50 double unders
25  toe 2 bar

MAD Mobi
Lat stretch band
Roll calves w bb
Shoulder bully
Press ups

 

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.

 

 

Happy Birthday BiggDave & Holiday Schedule

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Kelli Kurachi Photography

 

Happy Birthday to our Owner and Head Coach – BiggDave Tillman!!

 

Our Holiday Schedule 

Saturday, December 24th – Closed

Sunday, December 25th – Closed

Monday, December 26th – “I am stuffed” wod at 10:30am

Tuesday – Friday – Regular Schedule

 

BRING A FRIEND WEEK is THIS WEEK!!!

 

Workout

Dynamic Movement Prep

Group  Warm up

 

Strength

10 minutes – Build to a Heavy Single Snatch

 

Wod

21-15-9

Pullups

Snatches 96/65

Calorie Row

For Time

 

REST

 

Score  Reps

5 minutes of fun (the hard way 20/14)

Minute 1 – Jack Knife Sit Ups

Minute 2 – Russian Twists

Minute 3 – Jack Knife Sit UPs

Minute 4 – Russian Twists

Minute 5 – Jack knife Sit ups

 

MAD MOBI

Pigeon

Hamstring up n over

Lat stretch band

Knee on the wall

Press ups