Holly Jolly Registration is now open
What is HJ4? it is teams of 4 getting together to support each other during the holiday season to help stay on track with eating paleo and working out. Cash prizes for the top 3 teams.
Cost: $40 until November 2nd
Nov 3rd – Nov 9th: $45
Nov 10th – Nov 14th: $50
Don’t have teammates or you are new to CFCP? You will find a sign up board starting tomorrow at each location to help get teammates.
Re-Flex with guest Kari Lehman
Last week was pretty awesome! Several people practiced in the silks.
dynamic movement prep
6 of each
pvc arm circles
Group warm up
6 count burpees
10 each of
bottom squat hold 30sec-1 min (first round only)
push ups (2nd round hand release)
You can ham drill for dynamic movement prep it combines several of those movements.
Shoulder internal/external rotation
50 n 50 ghd
30 Turkish get ups
Then skill work 10 minutes
Pull ups 5 min
Double unders 5 min
If you have doubles
Flight simulator. As far as you can get in 5 min
Emom for 10 minutes
8 toe 2 bar
5 snatch kb. Alternate hands each minute
Advanced 10 and 7
Lat stretch band