Going Back To Cali

Carson and Deric hit one last wod before Deric leaves.

We are flying out to Cali for the CrossFit Games today. Along the way we get to stop by

Mike's Gym to see coach B. Awesome!

The games will be streamed live at live.crossfit.com. Plus we will update on twitter and

facebook. Wish Deric some luck. Thanks for all the support. Cedar Park is a wonderful community and family. Love you guys.

WOD

"Helen"

3 rounds for time.

400m run

21 kb swings (1.5pood, 1pood)

12 Pull ups

Deads and HSPU

WOD

Deadlift

3-3-3-1-1-1

Max Rep Handstand Push ups Between Deadlift Sets

Record Weight and HSPU Reps.

ANNOUNCEMENTS!

ANNOUNCEMENTS!

Saturday OPEN GYM

9:30am

will be at our new building

609 W. Whitestone Blvd

(1431 & Cherry Lane) Across from Great Shepard Luthern Church/School)

Call 336-0992 if you are lost.

There are maps at the front desk.

Mini-Baby Shower for Kindel! 

Many of you have had the privilege to workout with Kindel or be coached by her. We will be having a mini-shower for her following Saturday's Open Gym - around 10:30. Please stop by to wish her congratulations. She is registered at Target & Babies R Us. Help us make this a special day for her. (Following Kindel's shower we will be heading to Pluckers for lunch to help with the fundraiser for Deric.)

PLUCKERS 

 Profit Sharing - as you know we are working hard to raise money to help cover some of the costs of the 2010 CrossFit Games trip for Deric Maruquin. Pluckers will continue their profit sharing campaign through Sunday, July 11th. PLEASE take the time to eat a meal there and 20% of your food bill will go towards this fundraiser.

T-Shirts 

the t-shirt sizes have already been ordered. However, if you want a specific size saved for you, please contact me asap and pre-pay. The t-shirts will be here next Friday. Once the sizes are gone - that's it.

WOD
800m Run

50 Kettle Bell Swings (24kg/16kg)

30 Thursters (95lbs/65lbs)

800m Run

Pushing Your Limits

Paul gets out of his comfort zone.

WOD

Fight Gone Bad Style

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:

Push ups

Box Jumps

Sit ups

HSPU

Row

rest

score reps

Be A Champion!

Train Like a Champion, Become a Champion

DON'T FORGET THIS STUFF!

Wednesday - after 6pm class, we are having a farewell at Pluckers for Deric. He will be leaving this Friday to take his personal items to Fort Benning, GA. The day after the games, Deric must check in at Fort Benning. In a short period of time, Deric has worked with most everyone at heavy metal night, helping coach at the different challenges and just because he's around quite a bit.

PLUCKERS Profit Share - don't forget that you can help Deric with his fundraiser by eating at Pluckers this week.
1. Let them know you are there to profit share with CrossFit Cedar Park,
2. DON'T use your pluckers card.
3. 20% of your bill will go towards Deric's fundraiser.

OPEN GYM - will be held at 9:30am at the new box.
609 W. Whitestone Blvd in Cedar Park (corner of 1431 and Cherry Lane, across from Good Shepard Lutheran) Call if you are lost 512-336-0992.
Kelli Middleton is scheduled to be your coach.

WOD

21-15-9

Med ball Cleans(20)

Pull ups

Wall Ball (20)

Mountain Climbers (42, 30, 18)

For Time