Double AMRAP

Open gym 9:30 this Saturday at 609.  

This weekend several of our coaches will be 

at Coach Burgener's Olympic lifting Certification.

Robin

Michael F

Kindel

Liz

will all get to do some Snatch, Clean & Jerk and some Burpees!

AMRAP in 7 minutes

10 toe 2 bar

10 push ups

rest 3 min 

AMRAP in 7 minutes

15 kb swings

10 (steps) kb overhead (You cannot set the kb down)

10 immediate burpee penalty for setting the kb down

Always the answer

Allen goes for it!

WOD

"Whatever the question is, the answer is always to squat more"

--Coach Greg Glassman

Back Squat 

5-5-5-5

then

row 500m

25 back extensions

25 sit ups 

2 rounds for time

Mash up.

strict pull ups!

Yesterdays top scores

Wladi 3:43

Rochelle 5:47 (75lbs)

32 of our clients are participating in the Reebok CrossFit Games Open. 

If you are not a competitor, register as a fan and follow your CrossFit Cedar Park Team!

Open WOD 11.2 is out at 7 pm tonight!

WOD

For 10 rounds 

every 90 seconds perform 

100 meter sprint

3 overhead squats

score weight used 

Get Strong!

Protect your hands gang.

3 quick ways 

Trim those calluses (file, or emory board, pumice stone)

lotion 

don't death grip the bar

The Ladies Challenge was awesome!  Thanks to all the gals that came out to prove themselves!

check out Coach Rip on the press

WOD

5 rounds for time of

5 strict pull ups

7 strict press 95,65

15 air squats

Lets Get Filthy

Suz gets stronger and faster

Tomorrow Tomorrow Tomorrow!

Ladies Challenge Starts!  

"NO SUGAR. ALL SPICE"
March 26 - April 23
Email JodyC@crossfitcp.com
or
Kelli@Crossfitcp.com
for a complete list of rules
and to get your "Spice Packet"

At 11:00 The Boys can join in the fun and learn how to eat like a Champion and get Champion results

FOOD 101

  Our resident nutrition gurus Chad and Nikki will give a FREE, yes I said

FREE. Nutrition lecture for any of y'all that need a little education on the road to a super you!  Guys can come too.  Nutrition is THE MOST IMPORTANT PART OF YOUR HEALTH AND FITNESS PROGRAM!  Step up your game.  11:00 at the 609 box.  

wod

"The Filthy Fifty"

50 Box jumps

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

50 Walking Lunges (50 steps)

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders

Partners

Team Challenges and wods usually bring out the best in people.  Let's do some teams today!

So Saturday is for the super spicy ladies of our group.  I know that Jody and Kelli have some way cool things planned for you gals.  Sign up!  

"NO SUGAR. ALL SPICE"
March 26 - April 23
Email JodyC@crossfitcp.com
or
Kelli@Crossfitcp.com
for a complete list of rules
and to get your "Spice Packet"

Now, after all the fun the ladies have.  Our resident nutrition gurus Chad and Nikki will give a FREE, yes I said

FREE. Nutrition lecture for any of y'all that need a little education on the road to a super you!  Guys can come too.  Nutrition is THE MOST IMPORTANT PART OF YOUR HEALTH AND FITNESS PROGRAM!  Step up your game.  11:00 at the 609 box.  

Partner up and get some Met Con.  OUCH!!

wod

20 min AMRAP

1st partner RUN 800 meters

while the other partner ROWS for distance

score rounds and meters rowed.  

A little "Jackie"

Bill works his cleans

We saw numerous PR's in our Deadlifts yesterday!  Great work gang!

Two things 

Ladies Challenge starts this Saturday.

Many of y'all were upset that you missed out on The super amazing I Do The Impossible Challenge that 

changed lives in miraculous ways.  Don't wait on this one.

sign up today Spicy Ladies before it is too late!

"NO SUGAR. ALL SPICE"
March 26 - April 23
Email JodyC@crossfitcp.com
or
Kelli@Crossfitcp.com
for a complete list of rules
and to get your "Spice Packet"

Check out the kids of CrossFit OKC doing "Jackie"

WOD

Running "Jackie"

For time

Run 800 m 

50 Thrusters

30 Pull ups

Deadlifts and Diane

Don't forget Spicy Ladies!!

Ladies Challenge
"NO SUGAR. ALL SPICE"
March 26 - April 16
Email JodyC@crossfitcp.com
or
Kelli@Crossfitcp.com
for a complete list of rules
and to get your "Spice Packet"

WOD

15 min to get 1 Rep Max Deadlift

rest 

"Diane"

21-15-9

(225, 155) Deadlifts 

Handstand push ups

Congrats to Sam!!! 425lb deadlift PR

kettlebell Circuits

Kettlebells build strength, conditioning and burn fat!   Grab one!

Kettlebell circuits

10 single arm swings left 

10 single arm swings right

10 in and outs left 

10 in and outs right

10 clean and jerk left 

10 clean and jerk right

4 rounds for time 

Karen meets Baseline

Jody's Gals do some wall ball!

Open Gym 9:30am on Saturday at 609

Ladies Challenge
"NO SUGAR. ALL SPICE"
March 26 - April 16
Email JodyC@crossfitcp.com
or
Kelli@Crossfitcp.com
for a complete list of rules
and to get your "Spice Packet"

WOD

Baseline

for time 

500m row 

40 squats 

30 sit ups

20 push ups

10 pull ups

get a PR!

Then, 

"Karen"

150 wall ball for time

WOD ONE

Open Wod.

Today's Wod

From the Reebok CrossFit Games Open 

In 10 minutes, get AS MANY ROUNDS/REPS AS POSSIBLE of

30 double unders 

15 snatch (ground to overhead) (75, 55)

post rounds/reps to comments 

3-2-1 Go! 2011 Open Sectionals!

Jon wants to know where his competition went!

The 2011 Open Sectionals have started.
The WOD has been announced.
CFCP has 30 people competeting.
If you can RX your workouts and are interested - let us know ASAP!
Email wladi@crossfitcp.com
Criteria for judging
MOV
WMV

ANNOUNCEMENTS

Open Gym 9:30am on Saturday at 609

Ladies Challenge
"NO SUGAR. ALL SPICE"
March 26 - April 16
Email JodyC@crossfitcp.com
or
Kelli@Crossfitcp.com
for a complete list of rules
and to get your "Spice Packet"

WOD
"DT"

5 rounds
12 Deadlifts
9 Hang Cleans
6 Jerks
men #155
Women #105

Team

Get some sprints

Your CrossFit Cedar Park Team is almost set.  The Reebok CrossFit Open starts today!!

Don't forget to sign up for the No Sugar All Spice Ladies Challenge!  contact kelli@crossfitcp.com

or jodyc@crossfitcp.com to register. 

WOD

500m Row

8 Push press (155, 105)

4 rounds, rest as needed between rounds.  

record time for each round.  

The Open.

Carson gets ready for the open.

The 2011 Reebok CrossFit Games Open starts tomorrow.

If you haven't registered you should do it now.  

You can register as a competitor, or a fan.  Do it here REGISTER

After you register yourself search for your team, CrossFit Cedar Park and click "join".

The first wod will be out tomorrow at 3pm.  

WOD

Fit Test 

400m run

rest 

max push ups in 1 min

rest 

max sit ups in 1 min

rest 

max pull ups in 1 min

score run time and reps.  

Ladies Night - Oh What a Night!

Thank you to all our Ladies who came out to our

Ladies Night at CFCP!

The Ladies got their "tabata" on, food was provided by

My Fit Foods and their were lots of prizes to be had.

Be on the lookout for details for our upcoming

Ladies Only Challenge

No Sugar All Spice

Prelims are March 26th

Speaking of Strong Women!

Congratulations to Meghan

She qualified for the Boston Marathon!

REMINDER:

OPEN GYM

will be a 5K Run

Meet at Cedar Park High School

front parking lot

9:30am

WOD

Tabata Run

REST

Tabata Row

CrossFit Games Open

Ready to step up to the ultimate challenge and highest level of accountability? The coaches at CFCP strongly encourage any member that are performing our workouts as prescribed to sign up for the CrossFit Games Open.

Next week marks the start of the CrossFit Games Open season... six WODs over six weeks... a world-wide fitness competition, searching for the fittest man and woman on earth. I know for most of us, the CrossFit Games are completely out of reach... you're not going, and neither am I. So why are these competitions so important for us? Continue reading...

DO NOT FORGET LADIES NIGHT!!!

This Thursday night

bring a friend.

Thursday, March 10th

6:30pm

609 W. Whitestone Location

Workout with the CFCP Lady Coaches,

Food Provided by My Fit Foods

Get more info on the

"NO SUGAR. ALL SPICE" Ladies Challenge

WOD
100 Supermen
Go For Form, Not Time

Then:
Back Squats
8-8-6-6-4

And then....
5 minutes of Fun!

"Americans go ALL the way"

Bryan is swinging the KB American Style - all the way overhead.

REMINDERS:

LADIES NIGHT!!!!
6:30pm
Thursday - 3/10
609 W. Whitestone Blvd
Cedar Park, TX 78613
RSVP:CrossFit Cedar Park

NO OPEN GYM AT 609 Box
Come run a 5k
Meet at 9:30am
CPHS front parking lot
5k Challenge Prelim run

WOD
"Whittman"

15 KB Swings (1.5, 1 pood)
15 Box Jumps (24, 20)
15 Cleans (95, 65)

7 rounds for time

Wall Ball Fran

Mick hits the rower!

DO NOT FORGET LADIES NIGHT!!!

This Thursday night 

bring a friend.

Thursday, March 10th

6:30pm

609 W. Whitestone Location

Workout with the CFCP Lady Coaches,

Food Provided by My Fit Foods

Get more info on the

"NO SUGAR. ALL SPICE" Ladies Challenge

WOD

for time

21-15-9 

Wallball

Pull ups

Ringing the PR Bell

This weekends I Do The Impossible Challenge Finals brought about some amazing PR's - just on that day alone, 11 competitors PR'd their workout. Whether it was a deadlift, pullup, thruster, row or wod PR - it was a pretty phenomenal day!

REMINDERS

Ladies Night

Thursday, March 10th

6:30pm

609 W. Whitestone Location

Workout with the CFCP Lady Coaches,

Food Provided by My Fit Foods

Get more info on the

"NO SUGAR. ALL SPICE" Ladies Challenge

WOD

5 Rounds

Performed with dumbbells

5 DB Deadlift

5 DB Hang Cleans

5 DB Push Press

5 DB Squat

Increase load each round. Rest as necessary between rounds.

Score is highest load completed.

IDI Finals!

Get ya groove on Cedar Park!  

Kelli takes on some double unders!

Reminder:  No open gym tomorrow due to the amazing "I do the impossible" Challenge finals!

We need volunteers so please come cheer 'em on as they push to up their scores in this awesome wod!  

Hear all of the "impossible" things these competitors have conquered.  It is truly inspirational!

WOD

Front Squat

3-3-3-3-3

then

800m run
50 KettleBell Swings (1 pood, 1.5 pood)

1 round so sprint guys!!!

Squat Therapy

Congratulations to Allen. Yesterday with some reservations, he trusted a spotter and did a handstand! Allen does the impossible - do you?

The 5:30am class taking on Hollow Rock holds

REMINDER - No Open Gym Saturday!

Come out and cheer on our I do the Impossible Challengers in their final workout. We need volunteers, judges and cheerleaders! Come watch your crossfit community kick some butt!

Squat Therapy


WOD

15 Overhead Squats
400 meter run
10 toe 2 bar

4 rounds for time.

Get Ya Pistols On.

Reminder that the I Do The Impossible Challenge Finals is this Saturday at 8:30am at the 609 location. Please volunteer to help out, judge and cheer our crew on!

So, NO OPEN GYM

Today we have to do some pistols. Check out Adrian teaching the pistol

Pistol progression part 1 [MOV]

[WINDOWS]

Then watch this old school video of "Mary"

[MOV]

[WINDOWS]

WOD
"Mary"
Complete as many rounds in 20 minutes as you can of:

5 Handstand pushups
10 One-legged squats, alternating
15 Pullups

post rounds to comment

Southwest Fitness Throwdown II

Wod

5 Rounds For Time

250 meter row
15 push ups

Post times to comments