Murph

Nason does some Overhead Squats

Come in at 5:30 for the last day of "free" week. Mike Fio saved the best for last!

Heavy Metal is in full effect! See you Oly Lifters tonight.

Open Gym tomorrow at 9:30 at 609 W. Whitestone. Carson is planning something "HUGE"

Grand Opening for the new box is on August 21st. It's gonna be awesome!

WOD

"Murph"

For time

1 mile run

100 pull ups

200 push ups

300 squats

1 mile run.

Are you ready for the CrossFit Total Challenge?

CPHS Band Training - 200+ students and burpees

REMINDERS!

9:30am - Open Gym at 609 W. Whitestone led by Carson

5:30pm CrossFit Class now open at 609 W. Whitestone Monday - Friday

August 21st - Grand Opening Celebration

August 26th - Paleo 101 by Chad Walding, DPT

September 4th - CrossFit Total (Paleo) Challenge

Notice we changed the date for the CrossFit Total Challenge. This is because

we attending an Olympic Lifting Competition at CrossFit Austin on the 28th of August.

WOD

STRENGTH

5-5-5 Overhead Squats

Cardio/Endurance

400m Run

21 Burpees

5 Rounds

Cardio Weights.

Get Some Cardio!

Ladies night was huge!! Thanks to all the SuperWomen that came out and did

some Fight Gone Bad! Tough wod for lots of new ladies. Great Job!

Thanks to Perfectly Paleo for bringing in the tasty treats for the ladies. Check out their site.

They deliver!

The Free Class at 5:30pm kicked some butt! Keep coming. Coach Mike Fio has something special in

store for you guys tonight.

WOD

"Helen"

3 rounds for time of

400 m run

21 kb swings(1.5 pood)

12 pull ups

Followed by

Push press

5-5-5

Record time and weights.

Cuz Its LADIES NIGHT - Oh What a NIGHT!

Its LADIES NIGHT at CrossFit Cedar Park. Ladies join us at 7pm at 609 W. Whitestone Blvd (1431 & Cherry Street) to have some fun, eat some paleo desserts and get in a workout!
If you get lost, call 336-0992

Free Week of CrossFit is THIS week. August 2-6th
5:30pm at 609 W. Whitestone Blvd.
If you need a different time to try out CrossFit, email robin@crossfitcp.com or call 512-331-0992

We are planning to continue running the kids Speed & Agility training throughout the year. If you are interested in getting your kids (currently ages 6-12) involved, please contact Robin.

August 21st - will be our GRAND OPENING at 609 W. Whitestone - starting at 9:30am

August 26th - 7pm - Doctor of Physical Therapy, Chad Walding, will be having a PALEO 101 conference. If you have never heard Chad talk about Paleo, this is a great opportunity because it is one of his passions (along with CrossFit) and he has done a ton of research.

August 28th - CROSSFIT TOTAL (Paleo) Challenge

WOD

Strength
3-3-3-3-3 Deadlift

MetCon
21-15-9
Power Cleans (#65w/#95m)
Red Stripe Run (200m)
for time

Free Week Of CrossFit This Week!!

Don't forget to come try out our FREE week of CrossFit this week.

5:30 pm at 609 W. Whitestone (1431). It's the corner of 1431 and Cherry.

If you need a different time. Contact Robin at 331-0992 or Robin@crossfitcp.com

Ladies Night is Tomorrow night (Tuesday) at 7pm. Bring a friend and be ready for an awesome workout.

WOD

Back Squats

3-3-3-3-3

then

Baseline

500m row

40 squats

30 sit ups

20 push ups

10 pull ups

for time