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 

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 Weekend.

Kathy is using her pink pullup bar to get in a workout at home. It was a Valentine's present from Mike.

Had a great CrossFit weekend here at Cedar Park.

Tire Flipping at open gym on Saturday were fun for all, throw in some db's, Burpees, and Wall Ball and you've got a great wod!

After that Valerie and Dr. Mike went over Pose Running with us. The put us on the big screen and critiqued our technique. Everyone showed improvement! Faster, Easier, More Efficient. Great fun. Check out their

website for more info!

WOD

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are Pull-ups, the second 8 are Push-ups, the third 8 intervals are Sit-ups, and finally, the last 8 intervals are Squats. There is no rest between exercises.

Keep track of ALL reps from all 8 intervals of each exercise for a TOTAL rep count of all 32 intervals at the end.

Team wod

Yesterday's Wod, we had several people get their

first ever handstand push up! Great work!

In Teams of 3

The entire team is at each station

Score reps for entire team. For the rower, score calories.

Calculate and post total team score to comments.

2 Minutes Rower

2 Minutes Renegade Row (25, 15)

2 Minutes Squats

3 rounds for time

Oh my back!

Handstand it baby.

Check out this video on Handstand variations.

WOD

4 rounds for time

Run 400 meters

50 squats

50 back extensions

Some Denial Mile Pictures.

Thanks to everyone for coming out for our Free Memorial Day WOD.

"The Denial Mile" was tons of fun. Great job and Thanks to all who have served in our country''s military.

Check out a few pictures.
































WOD

50 Overhead Squats (45, 65)
50 Pull ups
50 Air Squats

for time.