Free Community Workout – Saturday at 8am

Image

NIGHT OF RECORDS

Friday Night – 6:30pm

Come PR your lifts

* Deadlift

* Bench Press

* Snatch

* Clean & Jerk

* Back Squat

This is BYOB to celebrate your PR’s!!!!

———————————————————————————————–SATURDAY

Free community workout at 8am

————————————————————————————————

HOLLY JOLLY IX Team Challenge

What is this?

Groups of 4, eating Paleo or Macros, staying on track through the holiday season!

Earn points for following the nutrition plan, working out, completing challenges and Hot Wods!

Winning  Team – Gift Card for an EXCELLENT Cheat Meal!

Kick-off Meeting – November 18th at 10:30am

DETAILS

REGISTER

(price increases on Saturday!)

 

Thursday, November 9, 2017
Warm up
KETTLE BELL WARM UP
Kb warm up
5 rounds of
Each arm
5 KB Snatch
5 KB clean & jerks
5 KB Goblet Squats
Strength
DEADLIFT 5X3
3-3-3-3-3 by feel
wod
RUN & C2B
3 rounds for Time
400m Run
15 Chest to Bar Pull ups
Madmobi
 Pigeon Stretch
Press ups
Trigger Point glutes
Shoulder bully
Keg Stretch

Thursday – Muscle up Skills & EMOM

Image

Thursday, November 2, 2017
Core Strength
5 MINUTE PLANK
Plank pose. 5 minutes
Skill
MUSCLE UP PROGRESSION
3×5
Box turn overs
Hip to ring swings
Dips
EMOM
7 MIN EMOM – SNATCH/BURPEES
Every minute for 7 minutes
2 snatch + 4 burpees over barbell
wod
3 ROUNDS FOR TIME – ROW/KB
500m Row
25 KB swings 1.5/1.0
Madmobi
 Roll Calves
Roll Quads
Roll IT band
Shoulder Bully
Lat Stretch

Free Community Intro on Saturday

Image

img_1919

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

————————————————————————————————

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

 

Split Jerks & AMRAP

Image

IMG_1200

Dynamic movement prep
Group warm up

 

Skill
Muscle up skills

 

Strength
Split jerks
3-3-3-3-3  by feel
Amrap in 15 minutes
Run 400 meters
30 KB swings 1.5/1.0
20 air squats.

MAD MOBI
Hamstring up n over
Scorpion
Roll calves
Stretch calves
Press ups

 

Tempo Back Squats

Image

IMG_9253

Dynamic movement prep
Group warm up

50 heavy Russians

Skill
Pistol progressions.

Back squats
5-5-5-5-5
70%-75% 80%-80%-85%

1 set to failure at tempo
42×1  failure should be between 8-12 reps if you get to 12 stop.  Next week add weight.
Start between 50-60% of max back squat
Wod
Run 200
15 burpees to a plate
Run 400
20 burpees to a plate
Run 800
30 burpees to a plate
Mad mobi
Roll calves.
Pigeon
Hamstring up n over
Lat stretch band
Press ups
Knee on the wall

 

New Saturday Class THIS WEEK

Image

DSC_6798

WEEKEND INFO

9:30am – Saturday at CrossFit Cedar Park

SuperStrong Saturday!!

Sunday

10:30am- Skillz & Sprintz – CFCP

Dynamic movement prep

Group warm up

30 Turkish get ups

Agility Ladder drills.

5 minutes.

Wod

5 more rounds for time of
20 Curtis p’s. (clean, lunge, lunge, shoulder to oh, back to floor) #65/45
200 meter run

MAD Mobi
Pigeon
Hamstring up n over
Knee on the wall
Bully
Press ups

 

 

 

Strength – Deadlift

Image

Image-1 (33)

Open Gym is Moving!

Saturday’s at 9:30am, we are starting a new Saturday program at CFCP!

Starting THIS Saturday!

SuperStrong Saturday’s for 6 weeks!

This program is a $500 value that you will get for free!

Dynamic movement prep

Group warm up

Muscle up practice
Swings
Turnovers

Deadlift
3-3-3-3. By feel

Wod
Amrap in 8 minutes
18 box jumps 24/20
18 thrusters  75/55

MAD Mobi
Roll calves
Shoulder bully
Pigeon
Press ups
Hamstrings.

 

Strength: 3 Position Cleans

Image

Image-1 (30)

Weekend News

Saturday

9:30am – Free Community Workout

Sunday

10:30am – Skillz & Sprintz at CFCP

 

NEW SATURDAY PROGRAM STARTING August 13th

superstrong1

more details to come

Dynamic warm up

Group warm up

50 heavy Russian KB swings for quality

Skill

rope climbs and variations

Strength
3 position cleans  (hip/hang/floor)
3-3-3-3-3  70-80%

Wod
For time
150 double unders
40 toe 2 bar
30 overhead squats 95/65
20 hspu

Mad mobi
Roll calves w bb
Press ups
Pigeon
Hamstring up n over

Double Grace

Image

IMG_0696

Weekend Info

Saturday

9:30am – Free Community Workout

Dynamic movement prep
Group warm up 
50 heavy Russian swings
Strength
20 strict pull ups
Build to a heavy single squat clean in 10 minutes
Wod  from the Crossfit Games 
Double “Grace”
60 clean and jerks for time 135/95
Mad mobi. 
Press ups
Double knee to chest
Bully

 

Strength: Hang Squat Cleans

Image

Image-1 (30)

Dynamic warm up
Group warm up

50 heavy Russian swings
Skill

pistols
Internal/external rotation
PVC arm circles

 

Strength
Hang squat cleans
2-2-2-2-2
Wod
3 rounds for time of
Run 800 meters
15 thrusters 95/65
MAD MOBI
Stretch calves
Shoulder bully
Hamstring up n over
Knee on the wall
Corners stretch