Heavy Metal Night is BACK!

Carlos rocks 11.3 of the Reebok CrossFit Games Open

Happy Birthday Coach Kindel!!

REMINDERS!

6:30PM Friday Nights

HEAVY METAL NIGHT!!!!!!

Open Gym - Saturday 9:30am

April 23rd

Greg Amundson Goal Setting & Positive Self-Talk Seminar

FREE!!!

at Fort Hood

You must REGISTER to attend!

CLICK HERE TO REGISTER

May 7th

POSE RUNNING SEMINAR

1:00pm

$50.00

(Limited Space)

WOD

15 Front Squats - #95/#65

300m Row

10 KB Swings - 1.5/1 pood

4 Rounds for Time

Row Row Row a 1k

Coach Nik's Birthday was yesterday. Happy Birthday Nikki.

LADIES! - Friday night 6pm class is reserved for you! Coach Kindel will be teaching and afterwards heading out for a ladies happy hour! Please RSVP to robin@crossfitcp.com

WOD

Skill

Turkish Get Up

3 rounds

1k row time trial

some top times from our box

Hillary 4:11

Nikki 4:00

John 3:15

Carson 3:11

Wladi 3:08

Chad 3:07

Jackie

The squeaky wheel gets the oil.

WOD

"Jackie"

row 1000 meters

50 thrusters (45)

30 pull ups

For time

Flipping Tires

Emily flipping tires for the first time.

ANNOUNCEMENTS

* If you are still interested in joining the Epic Challenge, you may make-up the workout this week only.

** Open Gym 9:30am on Saturday

*** Saturday at 12pm. We are going to be having a workday at the new box. We need people to help clean, tape, paint, sweep and move some stuff. Please let Robin or David know if you can help. If you can help, we need paint brushes, brooms (if you have a big one, let me know), and some elbow grease!

WOD

500m row

30 deadlifts (#185m/#155w)

50 situps

75 back extensions

50 situps

30 deadlift (#185m/#155w)

500m row

For Time

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

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

Hit some Front Squats Baby!

Nothing but deads on Saturday.

WOD

Row 1000 Meters

21-15-9

Front Squat (135,95)

Pull ups

For Time

Fight Gone Bad

Yeah Box Jumps!











WOD

Fight Gone Bad

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.