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Friday, April 15, 2011

BLOG HAS MOVED

Our blog has officially moved to our webpage www.crossfitcp.com See you there!

Thursday, April 14, 2011

Run Faster!


The 609 lunch crew after hitting some PR's


Saturday 4/16 - there is no open gym other than the Summit 5K Fun Run. You can still register for this event and join us. Those in the 5k Challenge will meet at CPHS at 8:15am. The Kids 1K Fun Run is at 8:30am and the 5K kicks off at 9:00am. Package Pickup is at the school (2121 Cypress Creek Road) on Friday from 8:15am - 4:30pm or on Saturday morning. Parking is LIMITED at the school.



Learn to run fast and stop injuring yourself!  Sign up for pose running Now! 
 Space is limited
Saturday 5/7 - Our annual POSE RUNNING SEMINAR with Level 2 Pose Running Instructor, Valerie Hunt. The Seminar will include technical instruction, exercises, video taping - very hands-on and informative. 1:00pm - 5:00pm at our 609 W. Whitestone Location. Click here to Register (scroll to the bottom of the page)


WOD

100 ring dips

rest 

4 x time trial 1 k row  


Wednesday, April 13, 2011

It's Time...


OUCH!

Remember This?  It's coming baaaack.  Get ready.




WOD

15 box jumps 
7 push jerks (155,105)

Rest 2 min 

5 rounds

record splits for each round.

Tuesday, April 12, 2011

Rip Some Squats!

Brandon works some cleans


Check out rip breaking down some squat geometry


WOD

Back Squat
10-8-6-4-3-2-1-6
then do 1 set of 20 reps at 50% of max

Monday, April 11, 2011

Time To Sweat!


REMINDERS
Saturday 4/16 - there is no open gym other than the Summit 5K Fun Run. You can still register for this event and join us. Those in the 5k Challenge will meet at CPHS at 8:15am. The Kids 1K Fun Run is at 8:30am and the 5K kicks off at 9:00am. Package Pickup is at the school (2121 Cypress Creek Road) on Friday from 8:15am - 4:30pm or on Saturday morning. Parking is LIMITED at the school.


 Saturday 4/23 - is the Ladies "No Sugar All Spice" Challenge Finals at 9:00am. Ladies make sure you are getting in your workouts and turning in your food logs to Jody and/or Kelli.




Saturday 4/23 - Greg Amundson FREE Seminar at Fort Hood from 10:00am - 1:00pm. Greg is one of the original CrossFitters - going on 10 years and still hitting PRs. His FREE seminar is on Goal Setting and Positive Self-Talk. If you would like to caravan to this seminar, please contact Robin. You must register to attend.




Saturday 5/7 - Our annual POSE RUNNING SEMINAR with Level 2 Pose Running Instructor, Valerie Hunt. The Seminar will include technical instruction, exercises, video taping - very hands-on and informative. 1:00pm - 5:00pm at our 609 W. Whitestone Location. Click here to Register (scroll to the bottom of the page)

WOD

 4 Rounds for Time 
50m Sprint 
15 Jumping Lunges (each leg) 
15 Push Ups 
15 Mountain Climbers (each leg) 
15 Squats 

Rest 

100 Jack knife sit-ups (#20/#14) For Time

2519 S. Lakeline Blvd. Suite 100. Cedar Park, Tx 78613