Operation Get Some

Danny gets some C2 while the weather is nice!

Operation Get Some

February 12.  One day only!

Test yourself, and have some fun while doing it.  Space is limited.  Sign up today.

Contact   Robin@crossfitcp.com

WOD

3 rounds for time of

30 Over Head Squats (75lbs)

run 400

21 Pull ups

Kelli M.  20:04

Jon R.  14:06

Deric  11:22

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 in the Snow

Kelley gets some swings in the snow.

It was great to have some beautiful snow the past couple of days. Now bring

on the spring baby!

Ladies Night Thursday night at 7pm bring a friend to this FREE event. Food, Wod, Fun.

Saturday at 9:30 am. The "Fran" finals. People will do the impossible. Come and be a part of it. We will go to Pluckers for some fun at 2pm following the challenge finals.

WOD

10-20-30

MB slams

Lunges (each leg)

Overhead squats (65,95)

for time

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

Eccentric Loading

REMINDER:

Garage Sale

Saturday

8am-1pm

At CrossFit Cedar Park

All proceeds go to Big Brothers & Big Sisters

If you have anything to donate or can volunteer, contact
Bryan at goldstein.bryan@gmail.com or 512-633-7589.

Today

8 reps overhead squat with a 4 second negative(eccentric loading)
3 rounds. Manageable weight. No time component.


WOD:

30 double unders
10 ring dips

5 rounds for time

Fun Friday

Once again PR's were all over last night. Great Job CFCP! Your fitness is not only constantly varied. It seems to be constantly improving. Keep it up. I found a couple of very funny things happening in the CrossFit world yesterday.

First check out this video from CrossFit STLM. That gang in Stockholm likes their disco.

Next check out Sage Burgener's take on overhead squats. Watch the video and read the post. Do your overheads.

Don't forget finals for the Holly Jolly Challenge are tomorrow! Ryan C. of team "The beasts and a beauty" has dropped 14 lbs in just 4 weeks by CrossFit and Paleo. Great Job Ryan! Come in prepared for anything. Remember it always rains on our challenge finals. Bring all your food logs and other info by 9:30am gang. See you then.

WOD

21-18-15-12-9-6

Pull ups

sit ups

follow each round with

100 ft of lunges

for time

Caveman Nancy Challenge

Check out the video from the first workout in our

"Caveman Nancy Challenge"

You guys did awesome. Get ready for the finals video

coming soon.

Speaking of Challenges, Our holiday challenge is coming up. Get your teams ready!

WOD

5 Overhead Squats (75, 115)

run 400m

4 Overhead Squats

run 400m

3 Overhead Squats

run 400m

2 Overhead Squats

run 400m

1 Overhead Squat

Run 400m

For Time

Caveman Nancy Challenge

Check out this instructional video on Overhead Squat [wmv] [mov]

We are getting ready for our "Caveman Nancy" so come on in and sign up.

It promises to be tons of fun. Let's see how much you can change your body

in 6 weeks.

A variation of one of the Norcal qualifier wods

WOD

run 400

30 burpees

10 push press (male 115, female 95)

for time

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.

Overhead

Ben hits the standard CrossFit recovery position.


EPIC Challenge Finals and BBQ this Saturday. Make plans to join us for a killer workout and some fun too.

WOD


AMRAP in 20 minutes


15 oh squats (65, 95)
10 knees to elbows
5 hspu (hand stand push ups)