Barbell Complexes

If you haven't seen Deric and Carson's Videos

Check em out.

Carson's Video

Deric's Video

Check out this old school CrossFit Video of the Bear Complex

[Quicktime]

[Windows]

4 rounds

400 meter run

7 bar complexes

Bar Complex is

1 deadlift

1 hang clean

1 overhead

1 backsquat

1 overhead

Flipping Tires

Emily flipping tires for the first time.

ANNOUNCEMENTS

* If you are still interested in joining the Epic Challenge, you may make-up the workout this week only.

** Open Gym 9:30am on Saturday

*** Saturday at 12pm. We are going to be having a workday at the new box. We need people to help clean, tape, paint, sweep and move some stuff. Please let Robin or David know if you can help. If you can help, we need paint brushes, brooms (if you have a big one, let me know), and some elbow grease!

WOD

500m row

30 deadlifts (#185m/#155w)

50 situps

75 back extensions

50 situps

30 deadlift (#185m/#155w)

500m row

For Time

Epic First Workout

The Epic Challenge was a blast! There were so many amazing things

about this challenge. PR's, new milestones, Pukie was even used. Thank you

to everyone at CrossFit Cedar Park for all chipping in to make this work. Thanks for your effort, your "No Quit" attitude, and for making it so much fun. The finale will be even

better. Great Job CrossFit Cedar Park!

WOD

5 rounds for time

5 Clean and Jerks (105, 155)

18 Pull ups

Getting Ready For Epic

The Epic Challenge. Saturday 9:30am

Surpass the ordinary. Do something Epic.

WOD

30 Push Press

30 SDHP

Run 400m

4 rounds for time

Paleo Chat

No Open Gym on Saturday. Come and Do the EPIC CHALLENGE.

Friday night after heavy metal class, we will have a paleo chat for all those who are interested, or have questions. So come in do some Oly lifts and learn how you can get more PR's and take your CrossFit to the next level with your eating habits.

WOD

10-20-30

MB slams

Lunges (each leg)

Overhead squats (65,95)

for time

Compare to 2/24/2010