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

Overhead

It was Cold. It was Windy. Elements never stop a true CrossFitter! We had a great community workout! There were squats, overhead and air. Cleans were there and some folks even cought up on their burpees for the burpee challenge! We had a great time and hope to see you all out there again for the next Free Community Workout!

Day 44 of the 100 day Burpee Challenge! Who is still in?

Burpees done to date 990

Burpees remaining 4060

They don't call it a challenge for nothing!

Check out this video demo of the overhead squat.  Just click on the link for windows or mac.

[wmv] Windows

[mov] Mac

A quick explanation of the overhead squat.

Overhead Squat:

Hold broomstick overhead, arms fully extended, elbows locked out
Wider grip on broomstick — shoulders make a “Y” (snatch grip)
Shoulders feel like they’re opened back — (”armpits wide open”?!?)
Watch from side: broomstick should travel in a straight line over the middle of the foot.
As on all squats, squat deep, below parallel, heels down, maintain lumbar extension.

WOD

10 overhead squats

10 pullups

10 sit ups

4 rounds for time

Nikki's PR

Nikki gets a PR on her overhead squats.
Go girl!

She is part of Team Tillman, going to compete in the regional qualifier
of the CrossFit games.

Congrats Nikki and keep working hard!

WOD

5 push press (guys 115, gals 75)
10 push ups
15 sit ups

AMRAP in 20 minutes