How Hard Do You Push?

Wladi loves wallball

Paul recovers from

the barbell complexes

Bo knows how to push

In CrossFit we value determination. A "no quit" attitude at any level of skill or expertise.

How hard do you push yourself in each wod? Do you get out of that comfort zone? Maximize your benefits by getting "comfortable with feeling uncomfortable"

WOD

red stripe run (200m)

25 kb swings rt arm

25 kb swings lt arm

red stripe run

25 kb clean & press rt arm

25 kb clean & press lt arm

red stripe run

25 kb high pull rt arm

25 kb high pull lt arm

red stripe run

25 kb swings

25 goblet squats

for time

Tonight 5 and 6 pm. Heavy Metal. Oly lifts. Get fired up.

Check out some Chinese Weightlifters doing the Clean & Jerk

Lung Burner

Sonny is working on the triple extension during cleans.

**ANNOUNCEMENTS**

Saturday 9:30am - OPEN GYM

Saturday 10:30am - REGIONAL PREP

WOD

500m Row

21 Burpees

400m Run

4 Rounds

Barbell Complexes

If you haven't seen Deric and Carson's Videos

Check em out.

Carson's Video

Deric's Video

Check out this old school CrossFit Video of the Bear Complex

[Quicktime]

[Windows]

4 rounds

400 meter run

7 bar complexes

Bar Complex is

1 deadlift

1 hang clean

1 overhead

1 backsquat

1 overhead

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

Epic First Workout

The Epic Challenge was a blast! There were so many amazing things

about this challenge. PR's, new milestones, Pukie was even used. Thank you

to everyone at CrossFit Cedar Park for all chipping in to make this work. Thanks for your effort, your "No Quit" attitude, and for making it so much fun. The finale will be even

better. Great Job CrossFit Cedar Park!

WOD

5 rounds for time

5 Clean and Jerks (105, 155)

18 Pull ups