USAW/CrossFit

Watch the live feed of the first ever USAW/CrossFit event. Our very own Deric Maruquin will be competing. The event consist of 3 attempts at 1 rep max snatch, followed by 3 attempts at 1 rep max clean & jerk. After a 5 minute break the competitors will do this 10 min amrap.

wod

amrap in 10 min

6 squat cleans (125, 85)
12 pull ups
24 double unders

Alice is pushing through SDLHP!

REMINDERS!

9:30am - Saturday Open Gym with Jody C.

CrossFit Total (Paleo) Challenge has about 2 1/2 weeks left. If you are struggling with your food. Log your food intake and give it to your coach!

Question - how many people have you referred for an intro to CrossFit? You have until October 8th to refer people for intros. The person with the most referrals will win a $50 Visa Gift Card. 2nd Place $25 Visa Gift Card.

Classes with current openings at the 609 box include:

8:30am - MWF

9:30am - T/TH - Ladies Only

12pm - M-F

3:30 pm - T/TH - Kids Speed and Agility

5:30pm - M-F (T/TH is almost full - only has 2 spots left!)

6:30pm - M-F

6:30pm - T/TH - Ladies Only

WOD

50 Ring Dips

400m Run

50 Pushups

400m Run

50 HSPU

400m Run

For Time

There is STILL time!

Fight Gone Bad was truly AWESOME! Pics and video to come soon. What a great fundraiser it turned out to be. If you want to donate, there is still time. CrossFit Cedar Park is almost over 10,000 dollars in funds raised! Click on the athlete of your choice and donate in their name.

Michael Tillman

Robin, Cheyenne & Colton Tillman

Jody Cummings

Jason Smith

Bryan Goldstein

Mark Geras

Michael Cowart

Garrett Huntington

Janice Maruquin

Elisabeth Collura

Nikki and Scott Isbell

Trevor Hance

Sam Mooney

Sonny Contreras

Alice Hulsey

Suzanne Keller Cox

Carson Thomas

Kelli Middleton

Heather Amitrani

Kindel Newton

Alexis Newton

Rochelle Vance

Travis Watson

Michael Fiorillo

WOD

10 rounds for time of

15 deadlifts (135, 95)

15 push ups

Fight Gone Bad 5 Tomorrow!

FIGHT GONE BAD 5 is tomorrow!

Come join us at Pluckers at Lakeline Mall starting at 10:30am.

We will be starting our heats soon after. Don't forget if you have not gotten involved yet, its not too late!

1. Donate Donate Donate! Pick someone from the list below - especially those close to their goal and donate to them!

2. VOLUNTEER - email Nikki@crossfitcp.com to get on board with volunteering or show up tomorrow and we will put you to work.

3. EAT AT PLUCKERS tomorrow is profit sharing day! After FGB, go in and enjoy the Texas Longhorn game on their tv screens and eat eat eat! 10% of all food orders will go to the FGB 5!

See you tomorrow!

WOD

150 burpees (yeah I said it)

for time

Only 2 More Days!

Only 2 Days Left till Fight Gone Bad 5. Donate and come out to support the athletes taking

on this awesome workout. Pluckers Lakeline at 10:30 am.

If that doesn't fire you up, I don't know what will.

Click on a name to get to their donation page.

Michael Tillman

Robin, Cheyenne & Colton Tillman

Jody Cummings

Jason Smith

Bryan Goldstein

Mark Geras

Michael Cowart

Garrett Huntington

Wladi Montoya

Janice Maruquin

Elisabeth Collura

Nikki and Scott Isbell

Trevor Hance

Sam Mooney

Sonny Contreras

Alice Hulsey

Suzanne Keller Cox

Carson Thomas

Kelli Middleton

Heather Amitrani

Cheryl Faubion

Kindel Newton

Alexis Newton

Rochelle Vance

Travis Watson

Michael Fiorillo

WOD

Thursday

“The Chief”

Max Rounds in 3 minutes of:

3 Power Cleans #95-135

6 push ups

9 Squats

Rest 1 minute. Repeat for a total of 5 cycles. Your score is max rounds completed for each of the 5 cycles.

Victory 400

Today, Our good friend Mike Martinez is running into Cedar Park on his 33 mile leg of the

Victory 400. He is running from Dallas to San Antonio to raise money for The Wounded Warrior Project. Check out the info here

victory 400

He should be running toward the clinic between 10 and 11 am.

Let's bring him into Cedar Park with some support.

WOD

Strength

Deadlifts

5-5-5-5-5

then

21-15-9

Deadlift (155-225)

Pullups

Fight Gone Bad Explained

check this vid of fgb explained.

Donate, Volunteer, Do something.

Fight Gone Bad benefits

The wounded warrior project

Livestrong

The CrossFit Foundation

scroll down to find the name of the participant to donate for.

wod

Strength

thrusters

5-5-5

rest

3 rounds of

50 box jumps

40 kb swings (16kg, 24kg)

30 sit ups

400 m run

Time to Fight

Fight Gone Bad 5 is this Saturday. We will be at Plucker's near Lakeline Mall. Starting at 10:30. Come out and help raise money for The Wounded Warrior Project, Livestrong, and The CrossFit Foundation. 100% of all proceeds are divided between these 3 great charities.

To Donate Go to www.fgb5.org

or click on the name of the individual to get to their donation page. Make something happen!

Michael Tillman

Robin, Cheyenne & Colton Tillman

Jody Cummings

Jason Smith

Bryan Goldstein

Mark Geras

Michael Cowart

Garrett Huntington

Wladi Montoya

Janice Maruquin

Elisabeth Collura

Nikki and Scott Isbell

Trevor Hance

Sam Mooney

Sonny Contreras

Alice Hulsey

Suzanne Keller Cox

Carson Thomas

Kelli Middleton

Heather Amitrani

Cheryl Faubion

Kindel Newton

Alexis Newton

Rochelle Vance

WOD

for time

(95,135)

10 cleans

10 burpees

10 jerks

10 burpees

10 c & j

10 burpees

10 jerks

10 burpees

10 cleans

Good Mornings!

Allie is working on her 1RM for her CrossFit Total Challenge

OPEN GYM!

9:30am - 609 W. Whitestone with Nikki!

FIGHT GONE BAD V

Are you in the fight? If you are not participating in the workout, please donate to someone on the CrossFit Cedar Park Team. All proceeds go to LiveStrong, Wounded Warrior Foundation and the CrossFit Foundation.

http://www.fgb5.org/ - search for any member of the CrossFit Cedar Park Team

Smith, Jason
Cummings, Jody
Tillman, Robin Cheyenne & Colton

Goldstein, Bryan
Geras, Mark
Cowart, Michel
Huntington, Garrett
Montoya, Wladi
Maruquin, Janice
Collura, Elisabeth
Isbell, Nikki & Scott
Hance, Trevor
Mooney, Sam
contreras, sonny
Hulsey, Alice
Keller Cox, Suzanne
Thomas, Carson
Middleton, Kelli
Amitrani, Heather
Faubion, Cheryl
Tillman, Michael
Newton, Kindel
Vance, Rochelle
Newton, Alexis

WOD

5-5-5

Good Mornings

"Karen"

150 Wallballs #14/#20

For Time

Please

Fireman's Carry

REMINDERS

Fight Gone Bad V - is in 10 days!! If you have not met your goal, get on it!!
If you are not registered, but would like to help out, please email nikki@crossfitcp.com to sign up.
September 25th 10:30am at Pluckers Lakeline Mall

Open Gym - Saturday, September 18th 9:30am - led by Nikki

WOD

1RM - Clean and Jerk (10 minute time limit)

AMRAP - 10 minutes

15 Push Press #85/#125
10 Pullups

Fitness Test

Fitness Test

Max push ups in 1 min

Max sit ups in 1 min

400m time trial

WOD

10 thrusters(65, 95)

50 double unders

8 thrusters

40 double unders

6 thrusters

30 double unders

4 thrusters

20 double unders

2 thrusters

10 double unders

for time

Get Ya Deadlift Shoes On!

Great weekend gang! Jason's September 11'th workout "411" was awesome. Thanks Jason and thanks to all those who came out and enjoyed this great wod.

Now, it's time for some deads.

WOD

Deadlift

3-3-3-2-2-1

then

800m

50 push ups

25 deadlifts (135, 185)

50 Jack knife (20lb med ball)

25 Deadlifts

Modifying WOD's

Check this video of Pat Barber modifying his CrossFit.com wod due to injury.

[mac] [windows]

We will have heavy metal night tonight to work on our Oly Lifts.

WOD

21-15-9

sdlhp (95,65)

kb swing (1pood,1.5 pood)

pull ups

red stripe run 200 m (after each round)

for time

Lucky number 13

wod

with dumbells

(25, 45)

13 hang clean

13 thrusters

13 knees to elbows

3 rounds for time

Rain, Rain, Go Away...

Noon Class takes full advantage of the rain with mud burpees! Keep it up guys.

Fight Gone Bad.

Remember last year? Well, in case you forgot, check it!

sign up and raise some money! Sign up at fgb5.org. This year FGB 5 will be at Pluckers on Saturday September 25th. Get in the Fight!

WOD

3 cleans (155, 105)

3 box jumps

2 rounds every 1:30 for

15 min

CrossFit Total Challenge.

Wladi hits another PR on deadlift

Rochelle Working on Press

Garrett has an audience

Kate getting depth on her back squat

Mark is making a imPRESSion on Jose

Bryan's good back squat form

Josh is top of the CrossFit Total Board at 1055

The CrossFit Total Challenge baseline was this weekend. There were some fantastic PR's and lots of people working on new moves.

This is a PALEO challenge. If you need help or more information on paleo, please contact your coach and ask for him. You will see more improvement on your lifts if you eat the right way.

WOD

20 walking lunges (hold db in right hand)

3 burpee box jumps

20 walking lunges (db in left hand)

3 burpee box jumps

15 lunges right hand

6 burpee box jumps

15 lunges left hand

6 burpee box jumps

10 lunges right hand

9 burpee box jumps

10 lunges left hand

9 burpee box jumps

5 lunges right hand

12 burpee box jumps

5 lunges left hand

12 burpee box jumps

Get Some Burpees!!

Tomorrow, CrossFit Total Challenge. Bring it. Meet at the 609 box at 9:30 am.

609 w. whitestone blvd

On Monday (Labor Day) Free wod at 8:30am at the 609 box. Then we are all headed to Schlitterbahn for some fun in the sun. Feel free to join us.

Heavy Metal Class is in full effect.

WOD

50 burpees

50 sit ups

50 back extensions

3 rounds for time.

3 rounds for time

how strong are you?

Skill Turkish get ups 5x4
Wod 20 back sqt
40 toe t bar
60kb swing

Hand Stand Push Ups

How hard do you push yourself?

Do you strive for that perfect rep even when you are exhausted?

CrossFit Total Saturday at the 609 box.

Free Labor Day WOD. Monday at 8:30am

skill

Hand Stand Push Ups

WOD

10 ring push ups

25 double unders

red stripe sprint (200m)

4 rounds for time