Community

BiggDave is going over the required movements for the upcoming WOD














Deric helped coach Chad to finish the "Chipper" wod at the South Texas Sectionals this past weekend.

Our CrossFit Cedar Park community is awesome! Not only do we have some really great athletes in our box, but we have fantastic people. They help cheer each other on, push each to get out of comfort zones, support each other during hard times and sometimes they just offer a comforting word, smile or shoulder.

As coaches, we feel very blessed to have our community.

5K CHALLENGE

The prelims for the 5K challenge are scheduled for tomorrow at 9:30am - this is RAIN or SHINE!!

Cedar Park High School Track


POSE RUNNING SEMINAR
with Valerie Hunt

Come learn how to run longer, faster with less injuries. Includes warmup, drills and individual instruction.

Saturday, March 27th
11am
(client discounts apply)
CrossFit Cedar Park

WOD

"Cindy"
5 pullups (x2 for bands/x3 for jumping)
10 pushups
15 squats

AMRAP in 20 minutes

TONIGHT

"HEAVY METAL NIGHT"

Olympic Lifting 5pm and 6pm class

5K Challenge & Pose Running Seminar

5K Challenge
When: Preliminary - Saturday, March 20th 9:30am at Cedar Park High School Track
Make-ups can be scheduled for next week
FINAL: Sunday, April 18th - Stanberry & Associates Annual 5K - all proceeds go to LISD Scholarships.
Entry Fee: $20 ($10 back to prizes)
Registration fee for Stanberry 5K: $25 (scholarships available)

Running is an essential part of CrossFit. If you hate running during wods, or its the worst part of your wod, then you need this! Challenge yourself!

POSE RUNNING SEMINAR

Valerie Hunt will be returning on Saturday, March 27th for a Pose Running Seminar. If you want to become a more efficient runner, then this seminar is for you. She will be teaching warmup exercises, drills and will be filming you and go over your stride in-depth to show you how you can be come a more efficient, faster runner.

(contract discounts apply)

Sign up today!

OPEN GYM

Open gym will be the 5k run. If you are not signing up for the challenge (and you should), then meet at 9:30am at Cedar Park High School Track for a 5k run for open gym.

WOD

500m Row
21 KB Swings (1 pood, 1.5 pood)
400m Run

3 Rounds for Time

Dating Sage

Victoria gets ready for the 5k challenge!

WOD

"Dating Sage"

5 rounds for time of

10 Snatch (65/95)

15 Pull ups

20 Thrusters(55/75)

Team wod

Yesterday's Wod, we had several people get their

first ever handstand push up! Great work!

In Teams of 3

The entire team is at each station

Score reps for entire team. For the rower, score calories.

Calculate and post total team score to comments.

2 Minutes Rower

2 Minutes Renegade Row (25, 15)

2 Minutes Squats

3 rounds for time

On To Regionals

We are super proud of all of our competitors this weekend. They left it all out there. Great fun and freaky athletes. Carson finished 11th and Deric finished 15th to qualify for Regionals in Ft. Worth on May 29th and 30th. Time to get to work. Chad and Mike left it all out there and had a fantastic showing. Both Melanie and Leslie qualified for regionals as well. Congratulations to all who competed. Once again super proud of you guys!

Thanks to everyone who came out to volunteer, or cheer on these amazing athletes. CrossFit Cedar Park represented well. Great Job gang!

Kyle Maynard

No excuses! Check out our friend Kyle Maynard competing at the Georgia Sectionals. No excuses for not CrossFitting or competing after watching him go! He is an inspiration.

click here to watch the video

[mov] [wmv]

5K CHALLENGE - sign up this week!!!
Preliminaries are THIS Saturday March 20th

WOD

1000 Row
25 HSPU
50 Pullups (x2 for band, x3 for jumping)
100 Squats
800m Run

for Time