Making Some Tough Girls!

Our GirlFit Program is making some tough girls.

Can't wait till summer!

Olympic lifting shoes seem to be the gift for Christmas this year. Did you get some?

They sure would help on that split jerk pr!

15 minutes to get a

1 RM Split Jerk

Rochelle 175lbs

Dave N 245lbs

"Helen"

run 400

21 kb swings

12 pull ups

3 rounds for time

Carson 7:30

Cardio Weights.

Get Some Cardio!

Ladies night was huge!! Thanks to all the SuperWomen that came out and did

some Fight Gone Bad! Tough wod for lots of new ladies. Great Job!

Thanks to Perfectly Paleo for bringing in the tasty treats for the ladies. Check out their site.

They deliver!

The Free Class at 5:30pm kicked some butt! Keep coming. Coach Mike Fio has something special in

store for you guys tonight.

WOD

"Helen"

3 rounds for time of

400 m run

21 kb swings(1.5 pood)

12 pull ups

Followed by

Push press

5-5-5

Record time and weights.

Endurance

Darien does a pull up ladder.


Robin and I had a great time and learned a ton at the CrossFit Endurance Certification.
Lot's of drills and a huge improvement in run efficiency. Check out their site. CrossFit Edurance.


WOD

"Helen"

• 400 meter run
• 1.5 pood Kettlebell swing x 21
• Pull-ups 12 reps

3 rounds for time

Matt Rocks!

Matt surprised everyone on Epic Saturday when he decided on his own, to be the first to show up, put on his chef's hat (literally) and make a great paleo breakfast for everyone. Then, in true CrossFit Fashion, he did an excellent job competing in The Epic Challenge! He is registered for his level 1 certification in a few weeks at GSX in Ft. Worth so wish him luck. Thanks for
helping make CrossFit Cedar Park's day Epic Matt. You Rock.

Today is day 80 of The Burpee Challenge. Only 20 days left. Thank God!

WOD

"Helen"

Run 400m
21 kb swings (1.5 pood)
12 pull ups

3 rounds for time

"Helen"

Fitness and Family

WOD

"Helen"

Three rounds for time:

Run 400 meters

1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)

12 Pull-ups

Feel Free to post your times under blog comments

"Helen" on Friday

"Mike hits the push  ups

Today

"Helen"

Run 400m

21 kettlebell swings   1.5 pood

12 pullups

3 rounds for time