IDI Stories

You might look at Garrett and think he was already in shape to begin with and you wouldn’t be wrong. But Garrett wanted to be stronger, lose bodyfat and be a more competitive CrossFit Athlete. He did just that. He improved his Fran time, he got stronger and he competed!


Holly Jolly Team Challenge

“Getting By With  A Little Help From My Friends”

New this year! On-line Journaling

This year will be awesome! Team competition, Challenge/Kickoff, and Finale…. oh My!

Sending you soaring through the holiday season and into 2014!
Holly Jolly is a team challenge that involves CrossFit workouts and points for good nutrition. You will see great results, losing inches and gaining muscle through the holidays rather than gaining!

Get ready to set all new goals for 2014 you never thought possible, join us at CrossFit Cedar Park!

 Teams of 4 will commit to eating a paleo diet and increasing their workouts for a chance to win the prized Money Pot.

Packets can be picked up at our Holly Jolly I kickoff on Saturday, November 16 th at 9:00am.


Now – Nov 9th – Registration is $40

Nov 10th – Nov 13th – Registration is $45

Nov 14th – 15th – Registration is $50

November 12th – 6:45pm – PALEO Explanation TALK

November 16th – 9:00am Holly Jolly Kickoff

10:30am – Paleo Explanation Talk

Every Saturday – Journal Due! This year we should have an online journal to simply the process!

January 4th – Finale Competition


Full set of rules on the website and registration link!


Competitor’s Class

Three 4-week sessions to improve your skills, stats and strength for competition.

Minimum Qualifications to enter this class. Contact to set up testing or see if you qualify.

MW 10:30am or 6:30pm

If you want to continue regular crossfit classes during this time, can work out details and a package for you.


Fun Friday Class!

6:45pm – Heavy Metal Night – Heavy Lifting!!!


9:30am – Open Gym




dynamic movement prep
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
Leg swings.

Group warm up
6 count burpees
10 each of
high knees
butt kicks
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.

3 position cleans

Record weights

Emom  for 5 minutes
3 cleans
3 front squats

On the 5 th minute double the reps

Rest 1 minute

Emom for 5 minutes

3 cleans
3 thrusters

5 th minute double the reps.

Mad mobi.
100 frog legs
Press ups
Corner stretch


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