Holly Jolly V

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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.

IMPORTANT DATES

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 (open to everyone)

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

REGISTER

Full set of rules on the website and registration link!

The MAD ATHLETE PATH

Competitor’s Class

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

Minimum Qualifications to enter this class. Contact Austen@crossfitcp.com 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, robin@crossfitcp.com can work out details and a package for you.

FRIDAY

Fun Friday Class!

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

SATURDAY

9:30am – Open Gym

SUNDAY

6:00pm

ReFLEX

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
jacks
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
squats
push ups (2nd round hand release)

You can ham drill for dynamic movement prep it combines several of
those movements.

Skills
Muscle up skills
Use a spotter
20 Hip to ring/bar pull ups
20 transitions

Amrap in 5 minutes

30 double unders
12 ring dips

Rest 3 minutes

Amrap in 5 minutes

12 c2b pull-ups
21 kb swings

Rest 3 minutes

Amrap in 7 minutes

5  burpees
10 sit ups
15  air squats

Mad mobi
Hamstring up n over
Lat band stretch
Calf stretch
Pigeon
Press ups

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