Gift of Giving

THIS WEEKEND

CrossFit Cedar Park

9:30am – Saturday Free Community Workout

ADOPT-A-FAMILY

Please sign up or donate to help our two families.

We still need to fill a lot of spots.

Don’t have time to shop? I can help. I will be shopping to fill in the missing presents next week.

DEADLINE – Thursday, December 21st

Bring the presents wrapped and tagged to the gym.

SIGN UP

Friday, December 15, 2017

Core Strength

50 N 50 GHD

Strength

BACK SQUAT

Warm up and get hips looseWarm up weight to 80% of Max

THEN

3 Reps at 75%

THEN

1 rep tempo
105×1 (10 second negative, 5 seconds at the bottom, up AFAP and hold 1 second at the top before the next rep)
at 60% of max
then
5 Squat Jumps

REST

3 Reps at 80%THEN

1 rep tempo
105×1 (10 second negative, 5 seconds at the bottom, up AFAP and hold 1 second at the top before the next rep)
at 60% of max
then
5 Squat Jumps

REST

3 Reps at 85%

THEN

1 rep tempo
105×1 (10 second negative, 5 seconds at the bottom, up AFAP and hold 1 second at the top before the next rep) at 60% of max
5 jump squats

wod

21-18-15-12-9 ROW/BURPEE

21-18-15-12-9
Calorie Row
Burpees to a Plate

Madmobi

Pigeon
hamstring up and over
calf stretch
roll quads
shoulder band stretch