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 (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 simplify the process!
January 4th – Finale Competition
Full set of rules on the website and registration link!
The MAD ATHLETE PATH
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, firstname.lastname@example.org 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
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
5 Rope climb ascents
3 minutes of plank.
5 rounds for time of
10 reps 155/105 hang cleans
Run 200 meters
10 toe 2 bar
Run 200 meters
10 wall ball
Knee on the wall
Roll calf bb