Watch Deric do his 2:41 chest to bar "Fran"

Pretty cool. Way to go Deric! Keep it up.

WOD

30 snatch(95,65)

30 air squats

30 mb slams(20)

20 snatch

20 air squats

20 mb slams

10 snatch

10 air squats

10 mb slams

For Time

Hit some Front Squats Baby!

Nothing but deads on Saturday.

WOD

Row 1000 Meters

21-15-9

Front Squat (135,95)

Pull ups

For Time

Chest to Bar Fran

Deric hits Chest to Bar for his Fran time of 2:41

OPEN GYM - 9:30am

WOD

21-15-9
HSPU
Box Jumps (NO stepping)
right arm DB Snatch
left arm DB Snatch

For time
~~~~~~~~~~~~~~~~~~~~

55 Floor Wipers #45

3points (center, left, right) = 1

Nikki's 2009

Check out Nikki's personal Year in Review.

Nikki's Blog

WOD

Tabata

Squats

Double unders

Push ups

Sit ups

Row (Calories)

Score Reps

National Signing Day and CrossFit

Joey(Air Force), Holmes(FSU) and Dom (The University of Texas).

A very few number of High School Football Players get the

opportunity to play Division One football at the collegiate level.

These 3 young men have all done CrossFit here at Cedar Park and

each one of them is moving on to play Football. Cedar Park High School

had 3 football players commit to play d1 football today and all of them have

worked with us. Congratulations guys and thanks for the opportunity to work

with you on achieving your goals.

WOD

4 Cleans on the Minute for 25 minutes

M-155lbs

F -105lbs

rest

5 minutes of fun (the hard way)