Ready for 2014?

Programming

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 movement prep

Group warm up

Strict pull ups
Use spotters not bands. If necessary 1 on each leg
20-30

3 position cleans
3-3-3-3-3   70-75%

Then
Unbroken
21 clean and jerks
Rest
15 cleans and jerks
Rest
9 cleans and jerks

Record your splits.

Row
30 seconds on 30 seconds rest
10 rounds. For calories.

Mad mobi
Pigeon
Hamstring up n over
Shoulder band stretch
Press ups

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