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 

Get Ya Deadlift Shoes On!

Great weekend gang! Jason's September 11'th workout "411" was awesome. Thanks Jason and thanks to all those who came out and enjoyed this great wod.

Now, it's time for some deads.

WOD

Deadlift

3-3-3-2-2-1

then

800m

50 push ups

25 deadlifts (135, 185)

50 Jack knife (20lb med ball)

25 Deadlifts

Try Some Tabata

Check out some tips on double unders here [quicktime] [windows]

5 Min Jump Rope Practice

WOD

Tabata

Row

Push ups

Row

KB Swings (16kg, 24kg)

Score Total Meters and Reps

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Tabata Situps

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.

CrossFit Running Phat "Cindy"

Congrats Kindel!

Don't forget about goal setting tomorrow! Free at 9:30am.

WOD

Running Phat "Cindy"

AMRAP in 20 Minutes.

400m run

5 pull ups

10 push ups

15 back squats (45, 65)

Time For The Fit Test

Scott shows off his strength.


Ok gang, break out those success journals so we can see the progress you have made on your Fit Test. Good Luck.

Fit Test

Timed 400 meter run
Max push ups 1 min
Max sit ups 1 min
Tabata Squats


Then,

press

1-1-1-1-1

Epic Pic?

Chad works on some gymnastics skills before he PR's his overhead squats.
Awesome!


If you want to see an Epic Challenge Pic, the CrossFit affiliate blog has one. Go here

WOD

"JT"

• Handstand push-ups
• Ring dips
• Push-ups

21-15-9 reps, for time

Epic Challenge Final's

Kelley goes for it!


Our Epic Challenge Finals will be this Saturday. We will have a bbq after so bring your friends and family to cheer you on.


WOD

5 rounds for time

15 Push press (65, 95)
15 Push ups
400 m run

Med Ball Cleans

Thanks guys!







Our Free community workout was a big success!
We all had fun in the sun on Saturday and got a great workout!
Thanks to everyone who showed up.


Today is Day 15 of the burpee challenge
Burpees done to date 120
Burpees remaining 4,938


WOD

21-18-15-12-9

Med Ball Cleans
Push ups
Lunges (steps)
Russian Twists


For Time

Free Workout This Saturday

FREE WORKOUT!

We will have our free community workout
at Milburn Park this Saturday January 31 at
9:30am. Bring a friend and come ready to
sweat!

Day 10 of Burpee Challenge

Burpees done to date 55
Burpees remaining 995 (WooHoo)


WOD

25 double unders
20 push ups
15 sit ups
10 pull ups

3 rounds for time

38 Special

WOD

38 Special

38 Squats (any way you like, Mike here did overhead squats with 95lbs. Ouch!)
38 Push ups
38 Burpees
38 Sit ups

2 rounds for time.

Start Working it Off Now

WOD


5 Burpees
10 Pushups
15 KB Swings
4oo Meter Run

AMRAP in 20 Minutes

"Team Murph"

Lt. Colonel Christopher Butler

(pictured as a Major) is just

one of our soldiers who is serving our

country in Iraq.

Make sure to say thank you to our

Veterans today!

WOD

"Team Murph"

1 Mile Run

100 Pullups

200 Pushups

300 Squats

1 Mile Run

Complete in a team of two for time.

Class times

Get ya wall ball on!
Come try a class,

MWF T,Thur Saturday
5:30 am 6:00 pm 9:30 am
12:15 pm
5:oo pm
6:00 pm




WOD

Run 400
50 Push ups
Run 400
50 Pull ups
Run 400
21 Push Press
Run 400
21 Push Jerk

For time

20 kb swings (1 pood)
30 pull ups
40 push ups
50 squats


3 rounds for time

Push Pull deadlift

Deadlift 10 reps
Pullups 10 reps
Push ups 10 reps

As many rounds as possible in
20 minutes

"Cindy"

Mighty Mike is still
CrossFitting!










"Cindy"

5 pull ups
10 Push ups
15 Squats

As Many Rounds as Possible in 20 minutes

2 Miles and 50

Even Amy Makes time to get a
Workout!







Workout

Run 1 mile
25 Pull ups
25 Push ups
Run 1 mile

For time

Pull!

"Angie"

100 pull ups

100 push ups

100 sit ups

100 squats

for time

Monday W.O.D.

Chad presses it!








Thrusters
1-10-1

10 burpees
20 push ups
30 situps

4 rounds for time