Skill – Muscle-up practice

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THIS WEEKEND

Saturday

9:30am – Free Community Workout

Sunday

10:30am – Free Rowing Seminar at CFCP

Register

dynamic movement prep 
Group warm up 
Skill
Muscle up practice and variations
Ring dips
Strength
Deadlifts
3-3-3-3-3.  By feel
Amrap 10 minutes.
50 double unders
20 steps lunges
10 toe to bar
MaD Mobi 
Pigeon.
Lat stretch band
Press ups
Hamstring up n over

 

Kids & Teens Program

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Our Kids & Teen Programs Rock!

Tuesday/Thursday

4:30pm – Kids

5:30pm – Teens

* First class is always free to try it out!

email: robin@crossfit2222.com to schedule a free trial

Dynamic movement prep 
Group warm up 
5 minute plank pose accumulated
3 position clean 
Hip
Hang
Below the knee
3-3-3-3-3. By feel.
Wod 
3 rounds for time of
25 KB swings 1.5/1.0
15  Burpees to a plate
10  squat clean 75/55
Mad mobi 
Knee on the wall
Press ups
Pigeon
Thoracic ext on the wall

 

Read Me Please!

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WEEKEND INFO – and there is A LOT of it!!

TONIGHT

Men’s Night

CrossFit Cedar Park

Come out and get in some mental and physical training!

7pm

Saturday

9:30am – CFCP 9th Birthday Open Gym!

CrossFit Total!!!!!

12:00pm – 9th Birthday Party

Food, Drinks, Desserts and Fun!

Sunday

10:30am –  Skillz & Sprintz

 

COMING October 2nd

free

SAVE THE DATE

October 16th

10:30am

Oly Lifting Competition

Fundraiser

Let’s Get Alice to VEGAS

for the Powerlifting WORLD Championship!

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Dynamic movement prep

Pose drills

Running drills

Then…
Running intervals
800 m run x 1
400 m run x 2
200 m run x 3

For Time
100 Ab Mat sit ups
55 reps DB/KB Front/goblet squats (53/35)
35 Push ups
35 KB swings. (53/35)

Mad mobi
Press ups
Hamstring
Pigeon
Knee on the wall

 

Weekend Info

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WEEKEND INFORMATION

BIRTHDAY OPEN GYM
Saturday, September 
9:30am
We welcome all our members, previous members and neighboring CrossFits to join us in a wod to celebrate.
Wod will be led by BiggDave.

Members Birthday Party

9th Birthday Party

12:00pm – ?

This is a Family Friendly event. We will be serving  brisket, sides, AMAZING desserts and offering drinks such as sodas, water, and lemonade.

Please feel free to bring a dish to share  and any thing special you want to drink.

* We plan to head out to the volleyball and basketball court – so dressed to play

Please RSVP so we have a headcount.

Dynamic movement prep

Group Warm Up

Skill-
Muscle up variations

Wod
21-15-9
C2B Pull ups
OH Squats (115/ 80)
*Rest 3 min*
12-9-6
HSPU
Hang Squat Cleans (115/80)

MAD MOBI
Lat stretch band
Bully
Scorpion
Gumby stretch

 

Birthday Celebration!

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Happy 9th Birthday CrossFit Cedar Park!

Our sister gym is celebrating this weekend!

Saturday – 12pm

CrossFit Cedar Park

Food, Drinks (byob), Games and Fun!

RSVP

Dynamic movement prep
Group warm up

Skill
Strict  Pullups
30 reps.
Back squats.
3-3-3-3-3
85-85-90-90-90%

2nd week at this tempo

1 set to failure at tempo
72×1  failure should be between 5-7 reps if you get to 7 stop.
Increase weight/reps from last week
WOD- For Time
50 Double unders
Then
13-11-9-7-5
Thrusters (95/65)
Cal Row
Box Jumps (24/20)
MAD MOBI
Pigeon
Roll/stretch calves
Hamstring
Knee on the wall
Scorpion

 

Filthy Fifty Friday!

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THINGS TO KNOW

Saturday

9:30am – Free Community Workout at CF Cedar Park

SuperStrong has two weeks left!

Sunday

10:30am – Skillz & Spritnz with Coach  Dave

at CrossFit Cedar Park

DON’T FORGET

Tuesday/Thursday

4:30pm – Kids Class

5:30pm – Teen’s Class

dynamic movement prep 
Group warm up 
For quality 
5 Rope climb ascents
3 minutes of plank.
Wod 
The filthy fifty.
50 Box jump, 24″ box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
MaD mobi 
Pigeon
Press ups
Knee on the wall
Corner stretch
Calf stretch

 

Squat Program

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dynamic movement prep 
Group warm up 
Squat program. 
Week 6
3-3-3-3-3
85-85-85-90-90%
New tempo
1 set to failure at tempo
72×1  failure should be between 5-7 reps if you get to 7 stop.  Next week add weight.
Start between 60-70%  of max back squat
Rest. Then.
Wod
Burpee Barbell complex
20 burpees to a plate
3 Power snatch
3 oh squat
3 power cleans
3 power jerks
Rest
4 rounds for splits.
Score splits and weight
Mad mobi 
Standing quad
Roll quad w bb/it band
Press ups
Thoracic extension on the wall

 

Weekend Deets

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WEEKEND INFO

Saturday

9:30am – SuperStrong program at CrossFit Cedar Park

Sunday

10:30am – Gymnastics Skillz at Cedar Park

Final Week!!

Dynamic Movement Prep

 

Group Warm Up

Strength
30 Turkish get ups
30 dips for quality
Skill
Handstand Push Ups
Wod 
Mary
20 minute amrap.
5 hspu
10 pistols
15 pull ups
Mad mobi 
Roll calves
Stretch calves
Quad stretch
hamstring
Press ups
Bully

 

 

 

Strength – OH Squats

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Dynamic Movement Prep

Group Warm Up

Ham drill
Leg swings
Banded shoulder warm up
Strength
OH squats
5-5-5
3-3-3
1-1-1.
Emom. 10 minutes by feel 
Clean high pull + clean.
(1+1)
Wod 
For time
50 KB swings
Row 30 calories
40 power snatch  75/105
Row 30 calories
50 KB swings
Mad mobi 
Hamstring up n over
Pigeon
Press ups
Trigger point pecs

Weekend Info

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WEEKEND INFORMATION

Saturday

9:30am – Free Community Workout at CrossFit Cedar Park

SuperStrong Week #4

Sunday

10:30am – Members Skillz & Sprintz Class at CrossFit Cedar Park

Gymnastics – Week #3

Dynamic movement prep

Group warm up

Skill
Rope. Climbs

Strength
Deadlift
3-3-3-3-3  by feel.

Wod
5 rounds for splits
Row 300
18 thrusters. 95/65

Rest  as needed between sets.

Mad mobi
Pigeon
Knee on the wall
Press ups
Hamstring up n over