Getting Ready For Epic

The Epic Challenge. Saturday 9:30am

Surpass the ordinary. Do something Epic.

WOD

30 Push Press

30 SDHP

Run 400m

4 rounds for time

Paleo Chat

No Open Gym on Saturday. Come and Do the EPIC CHALLENGE.

Friday night after heavy metal class, we will have a paleo chat for all those who are interested, or have questions. So come in do some Oly lifts and learn how you can get more PR's and take your CrossFit to the next level with your eating habits.

WOD

10-20-30

MB slams

Lunges (each leg)

Overhead squats (65,95)

for time

Compare to 2/24/2010

Deric on his Training for Regionals

Deric Prepares For The South Central Regional from David Tillman on Vimeo.

Team AMRAP in 20 Minutes

Teams of 4

Each Member of the Team begins at one station. Reps are scored for each station. The team switches stations when the 500 meter row is completed. After 20 minutes, score the total number of reps plus the total number of meters rowed.

Row 500 meters

Squat Cleans

Box Jumps

Sit ups

Tues/Thur - 6:30am class will be canceled starting on Tuesday, May 11th. We will let you know when it will be back on the schedule.

How to get on the Blog

Sonny just started CrossFit and as you can see, he loves it!

He has already figured out how to get on the blog!

Go Sonny!

Garrett is finally back from Iraq! Just in time for

yesterday's Pull up Ladder. We missed you Garrett.

EPIC...Sign up.

Handstand Pushups from Patrick Cummings on Vimeo.

WOD

70 burpees

60 sit ups

50 swings

40 push ups

30 hspu

For Time

"annie"

Victoria is working on her renegade rows.

**ANNOUNCEMENTS**

Friday, May 7th - 7pm

PALEO Q&A

For those of you that are finally getting around to changing your eating habits, come get your Paleo and/or Zone questions answered.

EPIC CHALLENGE

The Epic Challenge is scheduled for Saturday, May 8th at 9:30am at CrossFit Cedar Park.

Prelims: May 8th (make-up date can be scheduled later in the week)

Finals: June 19th (no make-ups)

Our “challenges” are athletic events/competitions that our CrossFit Community trains for over a six-week period to see how much they can improve their time or score. The challenge gives the student the opportunity to test the efficacy of our varied, general and functional CrossFit programming. Plus, it will be fun! Everyone who participates is “vested.” $20 of your entry fee goes back into the prize.

If you are not currently enrolled in our CrossFit Program, you may sign up for the Epic Challenge six-week program to be included in this event. Contact Robin to get registered for this. 512-331-0992 or email Robin@crossfitcp.com

Where: CrossFit Cedar Park Entry Fee: $40 ($20 goes back to the prize and $10 to t-shirts)

Prize: $20 x number of participants

Prizes: 1st-3rd place Finals in each category and Overall Fastest

WORKOUT: Epic WOD

Categories: Beginner, Intermediate, Advanced and Elite.

Click here to sign up (under challenges tab) - contact Robin with any questions robin@crossfitcp.com

WOD

"Annie"

50-40-30-20-10

Double-unders (3x for singles)

Situps

REST

Pullup Ladder