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Don't Forget about Dr. Chad Walding's Paleo 101 seminar on

August 26th at 7pm. Call to reserve your spot. 512-331-0992

Don't forget open gym at 609 W. Whitestone Blvd.

There will be treats provided by Perfectly Paleo and the WOD

should be AWESOME!! Come for some treats and see what your guest instructor has in store for you.

WOD

3-2-1

Max Cleans

Death by 10 meters

Heavy Metal Class is in Full Effect! 5pm and 6pm.

a little jackie

Fun in the Sun

ANNOUNCEMENTs

Please don't forget:

Open Gym - Saturday at 9:30am 609 W. Whitestone

Free Week of CrossFit 5:30pm - 609 W. Whitestone - need an alternative time? email Robin@crossfitcp.com

LADIES NIGHT - Tuesday, August 3rd 7pm - 609 W. Whitestone Blvd

NO OPEN GYM August 14-15

GRAND OPENING - August 21st

PALEO CHAT with CHAD - 7pm, Thursday, August 26th

CROSSFIT TOTAL CHALLENGE - August 28th (& Paleo BBQ)

WOD

"Jackie"

1 k row

50 thrusters (45lbs)

30 Pull ups

for time

Time For Fight Gone Bad V

Remember This?

Well, it's time again. Sign up to raise money for The wounded warrior project, Livestrong, and The CrossFit Foundation. It is going to be awesome! We want to beat our score from last year Cedar Park!

sign up here for Fight Gone Bad V

wod

"michael"

3 rounds for time of

800 m run

50 back ext

50 sit ups

Burpees and Overheads

**ANNOUNCEMENTS**

FIGHT GONE BAD - its time to register and start raising money.
http://fgb5.org/
September 25th

GRAND OPENING at 609 W. Whitestone
August 21st
We will have an adult workout and a kids workout, food, group intro sessions

August 28th - CHALLENGE!!!!
Our next challenge is CrossFit Total Paleo and will be a six week challenge from August 28th - October 2nd
We will plan on having a Paleo BBQ after the challenge is complete to kick-off eating good food!

August 3rd - LADIES NIGHT!!!!!
7pm at the new box
609 W. Whitestone

Know anyone who wants to get a free week of CrossFit?
August 2-6th 5:30pm at the new box is free CrossFit. Please invite people to try it out!

WOD

10 Overhead Squats (65,95)

10 Burpees

5 rounds for time

Flippin' Tire

When's the last time we flipped tires? Epic challenge for most of us. Get ready to get a little muddy out back in the pit because we'll be flippin' today.

Don't forget tomorrow is Open Gym - 9:30 and the new box

WOD:

21 Wall Ball #20/14

6 tire flips

3 rounds

Raise your hand if you're sore

What better way to work out soreness in the legs than doing some squats and running.

WOD:

50squats

1 mile run (Time Trial)

We will get an overall time and a time for your mile only.

This will be a good time for you to practice your pose running!

**************

100 V-ups #20/14

Fun in the Sun

Since its such a nice day outside, whattaya say we take this to the parking lot?

Every 2 minutes you are to perform:

3 front squats

6 thrusters

half a red stripe run

The time you finish under is your rest. The goal is to finish 16 minutes.

Since the reps are moderate:

Mens- 135

Womens- 95

As always, weights can be scaled.

Does anyone see the correlation between a front squat and the picture below??

Pushin' it to the limit

To be the 27th Fittest Man on the planet. Wow what a title to carry! Congrats to Deric for all of his hard work and dedication. He left everything out on the playing field this weekend. We will miss you brotha!

WOD:

50-40-30-20-10

Double Unders

Push ups (chest to floor)

Smokin' Pistol

4 burpee dead lifts

3 burpee power clean

2 burpee squat clean

1 burpee squat clean and jerk

5 rounds for time

mens-- 185

women-- 115

We searched high and low for the video of Brian Mackenzie annihilating this wod, but instead we found what could better be described as a burpee hammer curl. Hope you get the idea.

Click on the 'Smokin Pistol' link to watch the games live!!!!!!!!!!!!!!!!!!!!!

We miss them already!

Row 500m

50 Push Push #65/45

Row 500m

50 Push Jerk #65/45

Row 500m

For Time

CrossFit Babies - Welcome to Traeger!

Congratulations Nikki & Scott Isbell on the birth of their precious baby boy! Welcome to the world Traeger Wayne Isbell - 8lbs 8oz!

OPEN GYM - at the new place 609 W. Whitestone Blvd in Cedar Park
it will be led by Jason Smith!

Be sure to watch the 2010 CrossFit Games Live Feed to see how Deric is doing. The games start Friday.

WOD

21-15-9

Thrusters #65/#95
Box Jumps
Burpees

Tabata Row

Going Back To Cali

Carson and Deric hit one last wod before Deric leaves.

We are flying out to Cali for the CrossFit Games today. Along the way we get to stop by

Mike's Gym to see coach B. Awesome!

The games will be streamed live at live.crossfit.com. Plus we will update on twitter and

facebook. Wish Deric some luck. Thanks for all the support. Cedar Park is a wonderful community and family. Love you guys.

WOD

"Helen"

3 rounds for time.

400m run

21 kb swings (1.5pood, 1pood)

12 Pull ups

Deads and HSPU

WOD

Deadlift

3-3-3-1-1-1

Max Rep Handstand Push ups Between Deadlift Sets

Record Weight and HSPU Reps.

ANNOUNCEMENTS!

ANNOUNCEMENTS!

Saturday OPEN GYM

9:30am

will be at our new building

609 W. Whitestone Blvd

(1431 & Cherry Lane) Across from Great Shepard Luthern Church/School)

Call 336-0992 if you are lost.

There are maps at the front desk.

Mini-Baby Shower for Kindel! 

Many of you have had the privilege to workout with Kindel or be coached by her. We will be having a mini-shower for her following Saturday's Open Gym - around 10:30. Please stop by to wish her congratulations. She is registered at Target & Babies R Us. Help us make this a special day for her. (Following Kindel's shower we will be heading to Pluckers for lunch to help with the fundraiser for Deric.)

PLUCKERS 

 Profit Sharing - as you know we are working hard to raise money to help cover some of the costs of the 2010 CrossFit Games trip for Deric Maruquin. Pluckers will continue their profit sharing campaign through Sunday, July 11th. PLEASE take the time to eat a meal there and 20% of your food bill will go towards this fundraiser.

T-Shirts 

the t-shirt sizes have already been ordered. However, if you want a specific size saved for you, please contact me asap and pre-pay. The t-shirts will be here next Friday. Once the sizes are gone - that's it.

WOD
800m Run

50 Kettle Bell Swings (24kg/16kg)

30 Thursters (95lbs/65lbs)

800m Run

Pushing Your Limits

Paul gets out of his comfort zone.

WOD

Fight Gone Bad Style

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

Push ups

Box Jumps

Sit ups

HSPU

Row

rest

score reps

Be A Champion!

Train Like a Champion, Become a Champion

DON'T FORGET THIS STUFF!

Wednesday - after 6pm class, we are having a farewell at Pluckers for Deric. He will be leaving this Friday to take his personal items to Fort Benning, GA. The day after the games, Deric must check in at Fort Benning. In a short period of time, Deric has worked with most everyone at heavy metal night, helping coach at the different challenges and just because he's around quite a bit.

PLUCKERS Profit Share - don't forget that you can help Deric with his fundraiser by eating at Pluckers this week.
1. Let them know you are there to profit share with CrossFit Cedar Park,
2. DON'T use your pluckers card.
3. 20% of your bill will go towards Deric's fundraiser.

OPEN GYM - will be held at 9:30am at the new box.
609 W. Whitestone Blvd in Cedar Park (corner of 1431 and Cherry Lane, across from Good Shepard Lutheran) Call if you are lost 512-336-0992.
Kelli Middleton is scheduled to be your coach.

WOD

21-15-9

Med ball Cleans(20)

Pull ups

Wall Ball (20)

Mountain Climbers (42, 30, 18)

For Time

Taming the Wizard

If you want to make sure you get your size in this shirt, then you must pre-order from Robin today. All proceeds from this shirt are fund raising efforts to help pay for Deric's trip to the 2010 CrossFit Games. Shirt is $25 and will only be for sale in limited addition. Email robin@crossfitcp.com to order your shirt.





















UPDATES!!!!!

Wednesday - after 6pm class, we are having a farewell at Pluckers for Deric. He will be leaving this Friday to take his personal items to Fort Benning, GA. The day after the games, Deric must check in at Fort Benning. In a short period of time, Deric has worked with most everyone at heavy metal night, helping coach at the different challenges and just because he's around quite a bit.

PLUCKERS Profit Share - don't forget that you can help Deric with his fundraiser by eating at Pluckers this week.
1. Let them know you are there to profit share with CrossFit Cedar Park,
2. DON'T use your pluckers card.
3. 20% of your bill will go towards Deric's fundraiser.

OPEN GYM - will be held at 9:30am at the new box.
609 W. Whitestone Blvd in Cedar Park (corner of 1431 and Cherry Lane, across from Good Shepard Lutheran) Call if you are lost 512-336-0992.
Kelli Middleton is scheduled to be your coach.

NO MASTERS CLASS!!!

WOD

Red Strip Waiters Walk (#25/#45)
50 Squats with plate
400m Run

3 rounds for time

WOD

4 cleans on the minute for 20 minutes

m 155

f 105

Don't forget, to support Deric in going to California to represent CrossFit Cedar Park and Warrior CrossFit Camp Mabry. Head up to Pluckers this week and be sure and tell your server you are doing the profit share with CrossFit Cedar Park and Deric.

July 5th-11th

* Do not use your pluckers card

* Tell them you are profit sharing for CrossFit Cedar Park

Don't forget to support Deric you may also:

1. Buy a tshirt $25 - all proceeds go towards helping his trip

2. Business Sponsorship - $75 gets you your logo on the back of the tshirt and promotion on our website and facebook/twitter accounts.

We will be in Cali next week!

Supporting Deric Maruquin's trip to 2010 CrossFit Games

Subject: 2010 CrossFit Games Fundraiser

---

Fundraisers to send Deric Maruquin to the 2010 CrossFit Games Deric Maruquin As many of you already know this, but CrossFit Cedar Park and Warrior CrossFit (Camp) Mabry's Deric Maruquin has qualified through CrossFit's Sectional and Regional Competitions to compete with approximately 100 of the top men and women at this year's 2010 CrossFit Games World Championship to be held at the Home Depot Center in Carson, California on July 16-18, 2010. We are looking for businesses who are interested in sponsoring Deric. We are placing each business logo on the back of the t-shirts that he will be wearing around the Austin area and in Los Angeles, CA in order to promote your business. We will also be selling those t-shirts to our clientele (who are in this area) and all proceeds will go towards helping pay for his expenses. Deric is an extremely gifted athlete who played soccer, tennis and ran Cross Country in high school. He went on to play NCAA soccer at the US Air Force Academy and then after transferring and earning his degree from UTSA in 2004, he enlisted in the Texas Army National Guard. Deric discovered CrossFit in 2006 while in the Army. He completed US Army Ranger School and multiple US Army courses that are all considered physically demanding and earned his Level 1 CrossFit Certification in 2007. Deric was deployed to Iraq in 2007-2008 and upon his return he was called by the Texas National Guard Headquarters to help set up a military affiliate at Camp Mabry in Austin, TX. He has consistently trained 30-40 soldiers daily and assisted the logistical procurement of CrossFit equipment for the base. The Camp Mabry CrossFit affiliate is a robust program that is now being utilized as a model to start up additional satellite military affiliates across the state of Texas. Deric came to CrossFit Cedar Park in January of 2010 looking for an affiliate to coach him towards his goal of becoming part of an affiliate team to compete at the CrossFit Regional Competition. After just one workout, David Tillman realized Deric's potential to be more than just part of a team and encouraged him to work towards the ultimate goal of the 2010 CrossFit Games. Deric has steadily put in the hard, demanding work and dedication it takes to become one of the 97 elite men and women from around the world who will attend this year's games. Along the way, he has also become a part of CrossFit Cedar Park's family as a coach and Crossfitter. To see some footage for Deric's preparation for the games. Click here The business sponsorship for the t-shirt is $75. If you are interested in this, please contact me as soon as possible and email me your business logo ASAP so I can get it to The Color Factory LLC. If you know anyone that you think would be interested, please forward it to them as well. The T-shirts will be $25. If you would like to advance purchase a shirt, please let me know. I need your size and money. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Come join us at our favorite CrossFit Cedar Park Wing Bar PLUCKERS Bar & Grill 11066 Pecan Park Boulevard Austin, TX, 78613 Anytime you dine at Pluckers between July 5th - July 11th 20% of your ticket will go towards Deric. How to Help: - Eat at Pluckers July 5th - July 11th - Tell Pluckers your there supporting CrossFit Cedar Park and Deric - Pay with cash or credit card - Can't use Pluckers cards or Gift cards If you have any questions, please feel free to contact Robin or David. 512-331-0992 CrossFit Cedar Park 2519 S. Lakeline Blvd Cedar Park, Texas 78613 512-331-0992 www.crossfitcp.com

Time For Some Metal

wod

for time

800 m run

50 overhead db lunges rt arm

100 v-twist

50 overhead db lunges lt arm

800 m run

Heavy Metal Class is in FULL EFFECT! 5 pm and 6 pm

Independence Weekend Schedule

REMINDER:

Independence Workout - Saturday at 10am - bring your family, friends and enemies you would like to see cry.

WOD

500m Row

50 Squats

500m Row

50 Back Extensions

500m Row

50 Pushups

500m Row

50 Sit ups

for time