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!!!

Are you ready for TUESDAY?

Bo's first time at "Tabata Something Else" Working on her situps. Good job Bo!

Don't forget open gym is Saturday at 9:30am. Coach Kelli Middleton will be leading the WOD.

WOD

Mobility
5 minutes squat holding in the bottom position
2 minutes thoracic extension on the foam roller or wall

FRONT SQUATS
8-8-6-6-5

WOD
100 burpees for time

Jon 5:46

Rochelle 6:40

100 Thrusters

Check out what our good friends at CrossFit Dallas Central are doing in December.

ACO preview from dean xu on Vimeo.

Should be fun.

WOD

Hand Stand Holds

3 x 1 min

100 thrusters.

Complete 100 thrusters in as few sets as possible. Score is the # of sets it takes you to get to 100. (45lbs, 65lbs)

Next

see how awesome your front squat is after 100 thrusters.

Front Squat

5-5-5-4-4

All About Epic

Carson Takes on The Epic Challenge Workout from David Tillman on Vimeo.

We Have A New Tire just for the Epic Challenge.

Come in and sign up today. The more participants, the bigger the prizes, the more fun you have.

Tonight Heavy Metal Night, bring those Oly Shoes. Come see what WOD we do after we work on those skills.

Today's WOD

run 400

30 OH Squats

run 400

40 Front Squats

run 400

50 Back Squats

run 400

60 Air Squats

For time.

Crossfit Games Sectionals

Kathy gets a PR

Sectionals is coming up and we have several

of our CrossFitters going to compete. Volunteers are needed.

Sign up here to volunteer.

WOD

4 burpees at the top of each minute

(95, 65)

20 Thrusters

20 Sumo Deadlift High Pull

20 Push Jerk

20 Overhead Squats

20 Front Squats

For Time

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

Make it Painful

"It doesn't have to be fun to be fun"

3 rounds for time (135, 95)

15 Front squats

run 400m

15 Back Squats

run 400m

Fil Fest '09

We had a great time at the CrossFit Affiliate Gathering this weekend. Tons of information on how to better serve our CrossFit community here in Cedar Park. We met with the founder of CrossFit, Greg Glassman. So many affiliates shared their ideas and concepts. What an amazing experience to meet such a divergent group of people with a common goal: Changing lives. Every CrossFit facility is a little different, but the goal is still the same. We strive for excellence. We smash barriers in our workouts and in our lives. We push through pain and beyond, and we like it! No, we LOVE it! Drink some Kool Aid gang!

CrossFit HQ posted this video made by CrossFit by Overload "The Evolution"

Video [wmv] [mov]

Don't forget today is day 22 of the Burpee Challenge.


WOD

4 rounds for time

21 Front Squat
21 Box Jumps
21 Pull ups

Post load and times

Squat and Run

Mike does some oly lifts











Back Squat 5-5-5
Run 400
Front Squat 5-5-5
Run 400

Tuesday

Eric gets some back squats!










CrossFit Warm-Up


WOD

Front Squat

5-5-5-5

3-3-3-3

1-1-1-1