Coming Up
NIGHT OF RECORDS
Friday Night – 6:30pm at CrossFit Cedar Park!
Come PR your lifts
* Deadlift
* Bench Press
* Snatch
* Clean & Jerk
* Back Squat
This is BYOB to celebrate your PR’s!!!!
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
(price increases on Saturday!)
CrossFit Tuesday
20 TGU
20 Turkish Get Ups
Thoracic Extension
Overhead Squat – Tempo 52×1
5 seconds down
2 second hold at the bottome,
up as fast as possible
1 second reset2-2-2
2 second hold at the bottome,
up as fast as possible
1 second reset2-2-2
12 Minute AMRAP
10- Push Press (115/75)
10- Burpees over barbell
10- hang power cleans
10- Burpees over barbell
10- hang power cleans
Lat Stretch with band
Shoulder Bully
Roll Calves
Hamstring up and over
Pigeon Stretch
Shoulder Bully
Roll Calves
Hamstring up and over
Pigeon Stretch