Power clean

Mike G works on overhead squats.

WOD

5 cleans (155, 105)

10 burpees

200m run

5 rounds for time

Run Faster

Come run faster and easier on Saturday.

Pose running seminar with Valerie Hunt.

Register Here.

WOD

row 500m

50 burpees

40 kb swings (16kg, 24kg)

30 jack knife sit ups (20lbs)

20 db presses(40lbs, 25lbs)

10 pullups

500m row

for time

Wounded Warrior Project and CrossFit

Meet Nicolette. She is new to CrossFit but an amazing athlete already.

She will be taking on some tough challenges to benefit The Wounded Warrior Project.

You all know CrossFit HQ and CrossFit Cedar Park are enthusiastic supporters for this

project through the Fight Gone Bad workout and other endeavors. Take a look at her donation

page and see some of the tough obstacles Nico will be taking on.

Nicolette's Donation Page

Fran Fran Fran!

What a great Fran Challenge. Awesome work gang. Everyone involved stepped it up just like we knew you would. Great Job! Video to come.

WOD

7 rounds for time of

10 db cleans(25, 40)

10 burpees

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

In n out fran

This is NOT the "Fran" we are doing tomorrow.

Fran Challenge starts tomorrow at 9:30. See you there!

If you are interested in volunteering at the CrossFit
Sectional Competition, March 13-14th, with a quick
meeting Friday night, please contact us ASAP.
You do not have to be certified to be a volunteer.
If you are Level 1 Certified and would like to be a
judge, please let us know as well. We would love
to make sure CrossFit Cedar Park has a good showing.

Check out this barefoot running clinic with Valerie

WOD

shoulder to overhead anyway.

3-3-3-3-3

Rest

Sprint wod

3 rounds

250 m row

15 burpees

Some Fun on Wednesday

WOD

50 kb swings (1.5pood, 1 pood)

1 burpee

40 kb swings

5 burpees

30 kb swings

10 burpees

20 kb swings

15 burpees

10 kb swings

20 burpees

for time

Nikki's, "Top 15 reasons you know you're training for the CrossFit games"

Colt learns to kip.


check out Nikki's list

Top 15 reasons you know you're training for the CrossFit games

(In no particular order.)

1. Your son says in his most serious tone, "Look Mommy, GI JOE has big muscles like you."

2. Your nongym friends break up with you for missing happy hours and parties because of your training schedule.

3. Your sig-o looks forward to life after the games.

Read More



WOD

4 rounds for time of

15 burpees
10 pull ups
5 Squat Clean & Jerks (155, 105)

CrossFit Games 2009

CrossFit Games 2009 are rapidly approaching. July 10 will be here before you know it.
For more info go here.

Check out Nikki's interview here [wmv][mov]


CrossFit Games 2008 WOD

5 rounds for time

5 deadlifts (275 for guys, 185 for gals)
10 burpees

Weakness

Summer is shaping up to be very exciting here. Our group has set some high goals for themselves and it seems that every day some new PR's are hit. CrossFit is all about training your weakness. By working on those areas of your fitness that are lacking, you can make them a strength. Surrender to the process and train everything. Especially the movements and workouts you hate. Keep on pushing.

WOD

Push Press
3-3-3-3-3

Rest

1 burpee
10 squats

20 rounds for time.