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

Tuesday, February 9, 2010

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

Monday, February 8, 2010

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

Friday, February 5, 2010

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

Thursday, February 4, 2010

Nikki's 2009















Check out Nikki's personal Year in Review.


WOD

Tabata

Squats
Double unders
Push ups
Sit ups
Row (Calories)

Score Reps



Wednesday, February 3, 2010

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)