#strongbeautiful

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WHAT IS COMING UP???

Saturday

9:30am – Open Gym with Coach Matt

Hero Workout at CrossFit Redside

REGISTER

Sunday

12pm – Skillz &  Sprintz – Coach Matt

1pm – ReFlex Yoga – Coach Stacey

WODAPALOOZA

This is a local BEGINNER Competition December 6th &  7th

There are still spots available for Teenagers, Men, Women, Masters, Super Masters and Teams

GET REGISTERED!!!

Individuals

Teams

The 6th Annual HOLLY JOLLY TEAM CHALLENGE still has some space.

Don’t wait to get registered because the price increases each week.

What is Holly Jolly?
Teams of 4 (you can put them together or we can plug you into a team) will eat paleo and workout to earn points and stay on track during the Holiday Season. There are built in cheat meals, cheat days, take-home workouts, on-line food journal, team workouts, hot-wods for extra points, nutrition seminar and LOTS OF FUN!!!

What is the point?
To stay on track and accountable to each other during the holidays. Get lean while others pack on the pounds.

What if I’m traveling?
Its the Holiday Season! We expect that many of you will be traveling to visit family and friends or go on vacation. That is why the journal is on-line and we have a list of workouts that you can do while traveling.

I’ve never eaten paleo – what do I do?
Fortunately, for you, we have a prepared packet and nutrition seminar that explains paleo. These days eating paleo is easier than ever. If you want to make a paleo meal – just google “paleo enchiladas” and about 14 recipes will pop up.
Plus our coaches understand paleo very well and they will be making notes on your journal to help you with ideas, recipes and more to keep you on track.

What about supplements and meal replacements?
We know many of you utilize meal replacement shakes, recovery shakes, KillCliff, Spark, etc. Just ask. We will answer these questions on a case by case basis. But if we’ve referred you to these products, then they will be okay on this challenge.

What if I cheat?
It happens, write it down and then get back on track.

I don’t have a team
That is okay. We have a lot of teams that only have 3 people. Write your name on the board at the box or text your coach if you are at the clinic. Let them know you need teammates. We want you to succeed, so we want you on a team with people you know and trust.

REGISTER – www.crossfitcp.zenplanner.com

– under SIGN UP and EVENTS.
Need help registering? Ask your coach.

Dynamic movement prep 
Group warm up 
Each hand 
4 rounds for warm up
5 kb snatch
5 kb clean and jerks
5 goblet squats
Agility ladder drills
Strength
Snatch pulls
5-5-5-5-5. By feel
Amrap in 15 minutes 
100 meter oh lunges  25/15
25 KB swings 1.5/1.0
Mad mobi
Pigeon
Press ups
Trigger point glutes

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