CrossFit Cedar Park "Fran" Challenge
"Fran" remains one of the most notorious CrossFit WOD's. As one of the most challenging tests of fitness, you have the opportunity to make huge gains in your fitness. It's time to take the challenge. Take on Fran.
Come in and Sign up for this Challenge. There are beginner, intermediate, and elite levels.
Complete Challenge Rules
If you are not currently enrolled in our CrossFit Program, you may sign up for the Fran Challenge 4 week program. Email Nikki or Robin or call 512-331-0992.
When:
Prelims - Saturday, January 30th- ALL CLASSES, ALL LEVELS
(makeup date later that week can be arranged)
Finals - Saturday, February 27th - no makeup
Where:
CrossFit Cedar Park
Entry Fee:
$30 ($20 goes back to the prize)
Prize:
$20 x number of participants in your category
Prizes:
1st-3rd place for most improved (combined men & women)
WORKOUT:
Fran
Categories:
Beginner
Intermediate -
Advanced - no modifications
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How the Challenge Works:
1. Get Registered - get your name on the list and pay for $30 entry fee. If you are not training with us already sign up for the 4 week Fran Challenge.
2. Prelims - Saturday, January 30th to set your baseline. This will be the score off of which we will calculate your improvement.
3. Train - CrossFit with us minimum 2x a week for 4 weeks with the intention of improving your score.
4. Finals - Saturday, February 27th.
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Rankings for SCORE
There will be one master list ranking participants based on score.
Your SCORE rank will be based on your performance within your category.
Categories will be listed in the order Advanced, Intermediate, Beginner.
This means that all Advanced category finishers will be ranked above all the Intermediate category finishers, who will be ranked above all Beginner category finishers.
For example, if you compete in the Intermediate category, the best ranking you can have is one below the lowest in the Advanced category. So if there are 6 people in the Advanced category, your ranking, if you have the highest score in the Intermediate Category will be 7.
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Rankings for Improvement
There will be one master list ranking participants on percentage improvement.
This list is NOT categorized. Your category has no bearing on where you finish on the list.
For example, if you compete in the Intermediate category, and you have the highest percentage of overall improvements, you would be ranked #1.
Robin Tillman
2010 Get Your Fitness Started Right
We can help you set goals, improve technique in your olympic lifts, diet, pull ups, handstand push ups, running technique or any other skill or issue you may have. We have been working hard to provide new class times and new programs to fit every need and every schedule.
Check out our New Schedule
Monday, Wednesday, Friday
9:00am CrossFit BootCamp @ Milburn Park
10:00am BaseCamp Beginner Class
12:00pm CrossFit All Levels
5:00pm CrossFit All Levels
6:00pm CrossFit All Levels
6:00pm CrossFit BootCamp @ the Pit (excludes Fridays) Register here to receive January Free
Tuesday, Thursday
5:30am CrossFit All Levels
6:30am CrossFit All Levels
10:00am CrossFit All Levels
5:00pm CrossFit All Levels
6:00pm CrossFit All Levels
Saturday
9:30am Free Open Gym - Check our blog for Saturday cancelations
The Final Tally For FGB IV
Congratulations Cedar Park! You guys did an awesome job for Fight Gone Bad IV. FGB IV raised over 1 million dollars world wide. We placed first in our region for the under 25 competitor category raising over 7 thousand dollars towards The Wounded Warrior Project and Athletes For a Cure. This was our first time participating in the annual FGB fundraiser. Next year will prove to be even better.
All of our competitors did an awesome job in fundraising as well as busting their butt in the WOD. There were several competitors who did Fight Gone Bad for the first time as well as several PR's. Can't wait for next year guys. What a great community we have here at CrossFit Cedar Park. You always come together to help those in need and never shy away from a challenge or wod. You excelled at FGB IV and you were there for those at Fort Hood for The Lumberjack 20. Keep it up CrossFitters. You guys Rock!
Lumberjack 20
CALL TO ACTION
20 NOVEMBER 2009
Many in the CrossFit community were affected by the tragic shootings at Fort Hood, but none as directly as one of our affiliates, Lumberjack Crossfit . Four members of that affiliate were killed.
CrossFit is launching a hero WOD fundraiser for our four fallen Soldiers. On December 5th, we are asking affiliates and individuals to do two things: participate in the workout (as a display of solidarity with Lumberjack CrossFit) and to reach out to family, friends, and strangers to donate whatever you can. Read More
Several of our CrossFitters are going up to Fort Hood to participate in this workout. They each have individual donation pages, so click on their name to donate.
Ryan Christian
Wladimir Montoya
Bryan Goldstein
Victoria Daniels
Kindel Newton
Kelli Middleton
Michel Cowart
Bri Land
John Cornejo
Jody Cummings
The WOD is
Lumberjack 20
20 Deadlifts (275lbs) /Run 400m
20 KB swings (2pood) /Run 400m
20 Overhead Squats (115lbs) /Run 400m
20 Burpees /Run 400m
20 Pullups (Chest to Bar) /Run 400m
20 Box jumps (24") /Run 400m
20 DB Squat Cleans (45lbs each) /Run 400m
"Caveman Nancy Challenge" The First WOD from David Tillman on Vimeo.
Check out The first "NANCY" workout in our Caveman Nancy Challenge.
Wait until you see the final wod coming soon.
