Power clean

Mike G works on overhead squats.

WOD

5 cleans (155, 105)

10 burpees

200m run

5 rounds for time

Back Squat - Row Combo

Melissa gets her kettlebell overhead.

5K Challenge Finals are April 18th. If you are in the challenge, then you need to register at www.ss5k.com

WOD:

1 Rep Heavy Backsquat
250m Row

6 Rounds

Record back squat weight and time on row for score

CrossFit Weekend.

Kathy is using her pink pullup bar to get in a workout at home. It was a Valentine's present from Mike.

Had a great CrossFit weekend here at Cedar Park.

Tire Flipping at open gym on Saturday were fun for all, throw in some db's, Burpees, and Wall Ball and you've got a great wod!

After that Valerie and Dr. Mike went over Pose Running with us. The put us on the big screen and critiqued our technique. Everyone showed improvement! Faster, Easier, More Efficient. Great fun. Check out their

website for more info!

WOD

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by 10 seconds of rest where the first 8 intervals are Pull-ups, the second 8 are Push-ups, the third 8 intervals are Sit-ups, and finally, the last 8 intervals are Squats. There is no rest between exercises.

Keep track of ALL reps from all 8 intervals of each exercise for a TOTAL rep count of all 32 intervals at the end.

Heavy Metal

Check out a video of Olympian Natalie Woolfolk hanging out at Mike's Gym with Coach Burgener (where Deric is this week). I thought this would get you fired up for Heavy Metal Friday!

Don't forget open gym tomorrow at 9:30am. Then

it's Pose Running with Valerie Hunt!

Great weekend for you guys!

WOD

15 Deadlifts (195, 155)

20 Knees to Elbows

400m Run

4 Rounds For Time

Run Faster

Come run faster and easier on Saturday.

Pose running seminar with Valerie Hunt.

Register Here.

WOD

row 500m

50 burpees

40 kb swings (16kg, 24kg)

30 jack knife sit ups (20lbs)

20 db presses(40lbs, 25lbs)

10 pullups

500m row

for time