The Three Wise Men

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THINGS TO KNOW

Holly Jolly VI

Registration is still open and we still have spots left.

* You may travel during this challenge (vacations, etc.) You will have a list of workouts to do while traveling

* You must be in a 2x per week program at CFCP. (including yoga, gymnastics, Couch2CrossFit, etc.) to participate

* Nutrition Seminar & Kick-off is November 22nd – if you are gone these dates, we will work with you

Feel free to ask any questions about participating! – robin@crossfitcp.com

RULES

REGISTER

 

SATURDAY

4 spots left!

We will be joining Redside CrossFit owners to honor the life and sacrifice of their teammate, SSgt Alex Viola.

Alex-A-Viola

Approximately a year ago, SSgt Viola was killed by an IED while on a mission in Afghanistan. He was not only a teammate of Dave, Chris and Kyle of Redside, but a friend as well.

We have the 12pm time at this event, so let’s show them how CFCP rolls – we support and honor our military!

Coach Matt will be along with the crew that attends at 12pm. Only 10 slots are available, so get REGISTERED – its is free.

REGISTRATION

 

 

Dynamic movement prep 
Group warm up 
20 Turkish get ups alternating
Thoracic extension
The Three Wise Men
Jeremy

Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell

Rest 2 minutes, and then…

“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups

Rest 2 minutes, and then…

“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)

30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs))
Mad mobi
Lat stretch band
Bully
Roll calves
Hamstring up n over
Pigeon

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