four points

Barbell Cycling

THINGS TO KNOW Hill Country Christmas Bureau ADOPT-A-FAMILY Each year our community wants to reach out to a couple of families who are in need to help make a great Christmas for their children. This LINK includes a list for two families. Please drop off any gift card donations and wrapped presents at the gym …

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Front Squat Fun

Tuesday Workout Strength Front Squat 3×5 Together With 3×3 Front squats 5-5-5 – 70% 3-3-3 1 set to failure 40×0 tempo 8-12 reps Wod “Nikki” 20 minute AMRAP 9- Snatch 95/65 9- Thruster 95/65 9- Pull Ups Madmobi knee on the wall press ups pigeon thoracic extenion  

3 position Cleans

CrossFit Tuesday Skill Handstand Hold Handstand Push Up Techinque, Skill And Strength 5-10 minutes working skill or strength Strength Clean Lift Off + Clean Pull + Clean 3-3-3 at 70% 3-3-3 at 75% Wod 21 Min EMOM Minute 1: 7 reps Renegade Row (push up, row, row) Minute 2: 7-10 Hang Power Clean and Jerks …

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Thanksgiving Week

THANKSGIVING WEEK Mon – Wed – Regular Schedule Thanksgiving – Closed Friday – 10am – Free  Community Workout at Cedar Park Monday, November 20, 2017 Skill HANDSTAND HOLD Warm up 3 ROUNDS FOR WARM UP 5 Kip Swings 5 Snatch grip behind the neck push press (hook group when weight is on the shoulders releasing …

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Thank you Veterans!

Saturday – Community Workout – 8:00am   OTHER NEWS NIGHT OF RECORDS at CrossFit Cedar Park Tonight – 6:30pm HOLLY JOLLY IX Challenge DETAILS Skill ROPE CLIMB PRACTICE 7-10 minutes Foot lock rope climbs legless wod 8-7-6-5-4-3-2-1 Squat Clean and jerk 135/95 Barbell Facing Burpees Madmobi Shoulder Bully Trigger Point Pecs Lat Stretch Hamstring up …

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