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  

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.

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

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

Heavy Metal Night is BACK!

Carlos rocks 11.3 of the Reebok CrossFit Games Open

Happy Birthday Coach Kindel!!

REMINDERS!

6:30PM Friday Nights

HEAVY METAL NIGHT!!!!!!

Open Gym - Saturday 9:30am

April 23rd

Greg Amundson Goal Setting & Positive Self-Talk Seminar

FREE!!!

at Fort Hood

You must REGISTER to attend!

CLICK HERE TO REGISTER

May 7th

POSE RUNNING SEMINAR

1:00pm

$50.00

(Limited Space)

WOD

15 Front Squats - #95/#65

300m Row

10 KB Swings - 1.5/1 pood

4 Rounds for Time

Happy Birthday Coach Trevor!

Happy Birthday Trevor!

Great job this morning Rob on 11.3 - now get your elbows up!

REMINDERS! Open Gym - Saturday at 9:30am

Ladies Challenge - get your food logs turned in!

Pose Running Seminar - Valerie Hunt, Level II Pose Running coach will be here for her once a year seminar with us. Learn how to run faster and prevent knee injuries.

May 7th -

$50

Space is limited

FULL DETAILS AND SIGN UP SHEET COMING SOON!

WOD

10 Muscle-ups (scaled as needed)

20 Wallball

30 Hang Power Snatch 65, 45

40 Burpees 30 Thrusers 65, 45

20 Lunges (steps)

10 Toe to Bar

For Time

Running Grace

A few of your CFCP Reebok CrossFit Games Open Competitors.

WOD

Running "Grace"

3 rounds for time.

10 Clean & Jerk (135, 95)

400 Meter Run 

Trevor 8:09

Deadlifts and Double Unders

REMINDERS!

If you are in the Ladies Challenge, your food logs are due to Jody and Kelli. There is a burpee penalty....

OPEN GYM - Saturday at 9:30am

WOD

Men #225

Women #185

15 deadlifts

25 double unders

12 deadlifts

25 double unders

9 deadlifts

25 double unders

6 deadlift

25 double unders

For Time

Trevor: 3:23

Oly Cert

Great Time with Coach Burgener!  

What a great Olympic Lifting Certification this weekend! 

A few of your CFCP coaches learned some skills and techniques from an all star 

cast!

Coach Burgener -Senior International Olympic Weightlifting Coach

Ursula Garza Papandrea - Senior International Olympic Weightlifting Coach

Chad Vaughn- 2 time Olympian and National Champion

Casey Burgener - National Champion 

Jody Vaughn - Member of the World Team

Congrats to Liz, Kindel, Robin and Mike F

WOD

"Cindy:

AMRAP in 20 minutes

5 pull ups

10 push ups

15 squats

Kindel 23+ 10 rounds

Jon 21+10 rounds 

Burpee Day!

WOD

250 Burpees

3 Minute Rest

150 Burpees

3 Minute Rest

50 Burpees 

for time

ha! April Fools!

today's wod

3 attempts for Max Snatch 

3 attempts for Max Clean & Jerk

Don't forget Open Gym tomorrow at 9:30

609 box.  Bring a friend!