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

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

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.

Free Community Intro tomorrow

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See you tomorrow!

Holly Jolly Team Challenge

DETAILS

Holly Jolly VIII Team Challenge

TODAY’S WORKOUT

 

THIS Saturday!!!

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THIS WEEKEND

9:30am – Free Community Workout & Intro

Family & Friends Day

10:30am – Snacks, Facilty Tour, Q & A with Guests

10:30am – 1:00pm – Skill  Sessions for Members with Your Coaches

** What does this mean?**

Been wanting to work on a specific movement?

** Olympic Lifting

** Gymnastics

** Mobility

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HOLLY JOLLY VIII TEAM CHALLENGE

November 13th – 12pm: Kick-Off Meeting and Paleo Nutrition Seminar

November 14th – December 31st

Registration is OPEN

Price Increases on Sunday

Full Details & Rules

 

 

TODAY’S WORKOUT