Schedule Updates

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This week, our CF2222 Coaches will be heading to Dallas for the Reebok CrossFit South Region Competition.

Coach Kelley and Coach Carson will be competing and of course, BiggDave is the head coach of the team competing.

We will have regular schedule (with some coaching subs) EXCEPT for FRIDAY NIGHT at 5:30pm. This class is CANCELLED.

If you want to attend class Friday night, please come to our SISTER GYM, CrossFit Cedar Park at 2051 Cypress Creek Road, Suite A for a great workout!

To watch the TEAM compete on the live feed

dynamic movement prep

Group warm up

50 n 50 ghd.


Practice Hspu and variations based on skill level.

“The 4-5-6”

Short 4
In 4 minutes amrap
(If you can’t double sub 30 box jumps)
50 doubles
50 singles

Rest 3

Short 5
In 5 minutes
10 oh squats 95/65
10 toe 2 bar


Short 6
In 6 minutes
10 Burpees over bb
10 ground to overhead 115/75

MaD mobi
Keg stretch
Lat stretch band
Calf stretch
Roll calves.