Holly Jolly Hot Wod #2

MAD Athlete Camp at CrossFit Oahu

Holly Jolly Hot Wod #2

has been emailed to each participant.

It is a 5k run or row – proof must be sent to your coach (text or email) of your final time (pic of your phone, watch or rower)

New Year’s Schedule

Monday – Regular Schedule

Tuesday – Last class at 12pm

Wednesday – Community Workout – time TBD

Thursday – Regular Schedule

Friday – Regular Schedule

Saturday – Open gym 9:30am

Competitors Class 10:30am

NEW YEAR’S DEAL

Start off 2014 with a bang!

Sign up to start the 24 Day Challenge

and receive 25% off a 1-month GOLD Membership. 20% off 1-month Silver Membership or 15% off 1-month Bronze membership.

Email robin@crossfitcp.com with any questions.

This can be used for all current memberships and new memberships.

Dynamic stretching
Coaches warm up

3 rounds of
20 pike sit ups
20 v sit ups

Skill/strength
Strict press
3-3-3

Push press
5-5-5

2 set of negatives.
40X0 tempo.   8-12 reps.

Wod.
Amrap in 6 minutes
30 box jumps 24″ 20″
30 air squats.

Mad mobi
Calf stretch
Shoulder bully
Roll quads
Hamstring up n over

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