group warm up. skill

The CrossFit Open

The CrossFit Open FIVE WEEKS – FEB. 22 – MARCH 26 18.1- Feb. 22-26 18.2- March 1-5 18.3- March 8-12 18.4- March 15-19 18.5- March 22-26 Registration is now open! EACH FRIDAY –  Tillman Fitness Training’s  workout of the day will be the OPEN WORKOUT! If you are registered for the OPEN, you will need to be …

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Wednesday EMOM

The weather is clear, the gym is open – make sure and get your butt in here tonight!!! Come meet our newest 2222 Coach!!! Amy York!! I grew up in Georgetown, Texas, and have lived in Cedar Park for 14 years. Growing up, I played many sports including softball, swimming, basketball, and soccer. In the …

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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 – …

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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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Free Community Workout – Saturday at 8am

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 …

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Free Community Intro on Saturday

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 ———————————————————————————————— …

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Split Jerks & AMRAP

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