Nikki is 11 days from her due date

REMINDERS:

10am - July 3rd workout! Free Community WOD - invite your friends!

July 10th - mini baby shower for Kindel Newton. It will be right after open gym at 10:30am

WOD

21-15-9

Box Jumps
Kettlebell Swings (1pood w/1.5 men)
SDLHP (#65w/#95m)

for time

A Fran-like AMRAP

Annual 4th of July WOD will be held on Saturday July 3rd at 10:00am. Bring

some friends.

WOD

AMRAP in 20 Minutes

10 Thrusters

10 Pull ups

Hitting It on Monday

Great Weekend Here at CFCP. Epic was...Epic!

Come in today and hit it hard.

WOD

5 rounds

10 kb swings rt

10 kb swings lt

10 calorie row

-------------------

then,

push press

5-5-5-5-5

Next Drop to 60-70% of 5 rep max and do AM Reps AP

Epic Final

Get Ready For Epic Baby!!!!

Tomorrow at 9:30am Tire Flips and Burpee Pull ups!

WOD

15 min AMRAP

Red Stripe Run

5 Pull ups

10 KB Swings (16kg, 24kg)

15 Sit Ups

Montana turns 4

Happy Birthday Monatana Jane! They grow up too fast.

Sam is becoming a Beast!

Saturday!

The Epic Challenge Finals.

An Epic of Epic Epicness!

WOD

4 rounds for time of

15 Deadlifts (205, 155)

20 Knees to Elbows

400 meter run

Yay Burpees!

5 rounds of

50 ft overhead lunges (45lb bar)

21 burpees

for time

Check out this video on your overhead lunge technique

[Mac] [windows]

CrossFIt Sweat Angel

Don't Forget The Epic Challenge Finals are this Saturday! Are You Ready?

wod

21 push press (65, 95)

15 pull ups

50 sit ups

800 m run

50 sit ups

15 pull ups

21 push press

for time.

-------------------------------------------------

Breathing Ladder - DB Thrusters

ANNOUNCEMENTS

5pm & 6pm tonight will be regular WOD - NO heavy metal tonight

OPEN GYM - 9:30am with Coach Matt

Don't forget that the Epic Challenge is coming up next weekend. What have you done to improve your time?

WOD

400m run
50 squats

4 rounds
~~~~~~~~~~~~~
Then:
Tabata Push Ups

Lucky Seven

CFCP's Army of CrossFitters



Vegas Anyone?

WOD
7 Rounds
7 Clean & Jerks (#95-#135)
7 Hand Stand Push Ups
For Time

Practice handstands today. Can you hold a handstand for 30 seconds? Learn how to fall then learn how to stand.

Row Row Row Your C2

WOD

Rowing "Michael"

3 rounds for time.

Row 1k

50 back extensions

50 situps

Waiter's Walk

WOD

50 Front Squats (65, 45)

40 OH Squats (65, 45)

30 Burpees

20 Wall Ball (20)

10 Ball Slams

400 meter Waiter's Walk (45,25)

Getting Some New Toys Today

WOD

15 min AMRAP

15 Cleans (95,135)

10 Ring Dips

TGIF

Don't forget all our Youth Summer Programs

SPORTS TRAINING
Program designed specifically for the high school male athlete to compliment what they are already working on through school or club sport.

Emphasis is on flexibility, lifting form and technique, speed and explosiveness. These skills have been proven to be extremely crucial to playing football, ruby, lacrosse or soccer at the collegiate level.

GIRLFIT
"Redefining the Female Athlete"
This program is designed specifically for the female athlete. Middle School Up. The focus is on proper lifting techniques, strength, Olympic Lifting and Flexibility.
Pre-habilitation to prevent common injuries in female athletes.

Programming is designed to build confidence, teamwork skills and overall strength. Experienced Female Coaches and small classes.

KIDS SPEED & AGILITY
Program is designed for kids ages 8 & up. Concentrating on kids' agility, footwork and speed training. Includes instruction for proper lifting form and techniques.

All summer programs are Monday - Thursday beginning June 14th and ending August 20th. For more information, contact robin@crossfitcp.com or www.crossfitcp.com for prices and times.

THE LOCATION FOR ALL CAMPS WILL BE AT

609 W. WHITESTONE BLVD,

CEDAR PARK, TX

WOD

1 Mile Run

50 Sit ups

50 Jack Knife

100 V-Twist

1 Mile Run

9:30am Open Gym is on for tomorrow!

A Growing Addiction

As CrossFit gyms across the world ramp up for the 2010 Games outsiders starts to take notice of our growing culture. CNN recently published a short video on CrossFit. For a community started by just one man, a CNN publication is huge.  As for CFCP, don't be surprised as you meet many new faces around the gym this summer. Show them just how healthy this addiction can be.

WOD
"Angie"
For Time:
100 Pull UPs
100 Push Ups
100 Sit Ups
100 Squats

Open Gym Saturday at 9:30am. Hope to see you all there!

Qualifier WOD

WOD
100 double unders (300 singles)
then 3 rounds of
10 Thrusters (#115m/#75w)
15 Burpees
then
1000m Row

For Time

REMINDERS

OPEN GYM - Saturday 9:30am

Summer Youth Programs

Congratulations to Bryan & Victoria. They were married on Saturday, June 5th in Philadephia, Mississippi.

























Summer is here. Are your kids going to be ready for Fall Sports? We have several youth training program options available to make sure your kids are ready for Fall Sports.

Sports Specific Training
Program designed specifically for the high school male athlete to compliment what they are already working on through school or club sport.

Emphasis is on flexibility, lifting form and technique, speed and explosiveness. These skills have been proven to be extremely crucial to playing football, ruby, lacrosse or soccer at the collegiate level.

GIRLFIT
"Redefining the Female Athlete"
This program is designed specifically for the female athlete. Middle School & Up. The focus is on proper lifting techniques, strength, Olympic Lifting and Flexibility.
Pre-habilitation to prevent common injuries in female athletes.

Programming is designed to build confidence, teamwork skills and overall strength. Experienced Female Coaches and small classes.

KIDS SPEED & AGILITY
Program is designed for kids ages 8 & up. Concentrating on kids' agility, footwork and speed training. Includes instruction for proper lifting form and techniques.

All summer programs are Monday - Thursday beginning June 14th and ending August 20th. For more information, contact robin@crossfitcp.com or www.crossfitcp.com for prices and times.

THE LOCATION FOR ALL CAMPS WILL BE AT

609 W. WHITESTONE BLVD,

CEDAR PARK, TX

WOD

10 Pullups

10 SDLHP (#65w/#95m)

5 Rounds for Time

~~~~~~~~~~~~~~~~~~~

5-5-5-5-5

FRONT SQUATS

Skill & Practice with NO HEADPHONES

South Central Regional's Video - Final Wod

Jason's pushups during the Team Wod



Video of Deric Maruquin in the South Central Regional Qualifier - Final Wod



Today's WOD

10-1
9-2
8-3
7-4
6-5
5-6
4-7
3-8
2-9
1-10

OH KB Squat (RX+ 1.5 pood m/1 pood w) (RX 1pood m, 12kg W)
Box Jumps

2 WOD Thursday

Kindel coaches Alex through FRAN.


Today's WOD
3 rounds for time:
3 clean pulls (135/95)
3 power cleans
3 push press
3 push jerks
3 back squats

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

For Time:
1-2-3-4-5-6-7-8-9-10 Burpees
10 Sit ups between each set of burpees

Handstands in Ft. Worth

WOD

10 Deadlifts (135, 95) for RX. Elite weight (235, 135)

20 Push ups

400 meter run

4 rounds for time

WOW THAT WAS AWESOME!

That pretty much sums up this weekend. Competition is an amazing thing. This weekend at the CrossFit South Central Regional competition in Ft Worth, Texas proved to be a phenomenal

weekend. We saw pain, heartache, elation, determination, love, a wedding, family, friendships, birthdays, heat stroke, victories and even a pepsi machine in front of our hotel room door. You cannot put into words how cool this weekend was.

I am so proud of our CrossFit Cedar Park Family! We grew closer and stronger. Competition sharpens the athlete. Our affiliate team worked well together and are hungry for more competition. Great job on all 3 team WODs Mike F, Chad, Jason, Kelli M, Jody C, and Kathy. Thank you for all the practice, dedication and heart you all put into CrossFit.

Competing in the Individual category Carson Thomas and Deric Maruquin put it all out there in 4 events. Each proved to be a true competitor as they excelled through max weight, cardio and strength capacity and gymnastics abilities. It was a true measure of constantly varied functional movements executed at high intensities. Deric claimed his spot in the 2010 CrossFit games

with a quick 4 minute 54 second performance during the final Event (10 muscle ups, 15 handstand push ups, 20 Squat Power Cleans, and a Sprint) placing him 4th over all. Carson, you rocked and represented CFCP well! Deric, Congrats, LA better watch out!

We're going back to Cali!

Check out the Games site coverage for more details. Saturday and Sunday

WOD

"FRAN"

21-15-9

Thrusters

Pull Ups

65 lbs for women

95 lbs for men