Last Class at 3pm today

Holly Jolly Team

InSANTAty

REMINDERS

TODAY

Last CrossFit Class – 3:00pm

Last Kids Class – 4:30pm

THANKSGIVING

Cedar Park Turkey Trot 5K

FRIDAY

12pm – Open Workout

Dynamic movement prep 
Group warm up 
Ladder drills 
+ cone drills
(Short choppy steps
On the toes)
Intervals 
200 meter sprint
30 thrusters 85/55
Rest
200 meter sprint
50 kb swings 1.5/1.0
Rest
200 meter sprint
30 toe 2 bar
Rest
200 meter sprint
30 hspu
Mad mobi 
Trigger point pecs
Roll calves
Roll it band
Hamstring up n over
Lat stretch

Not quite baseline

Don’t forget our Thanksgiving Week Schedule

Monday & Tuesday

Regular Schedule

Including 9:30am & 5:45 – YOGA on Monday

Wednesday

Regular Schedule until 12pm class

Including 9:30am – YOGA

THEN

3:00pm CrossFit class

Kids class still at 4:30pm

Thanksgiving

Go run and support the Cedar Park Turkey Day 5K

http://www.cedarparkturkeyday5k.com/

Friday

12pm Wod – Box with Coach Stacey


Saturday

 9:30am – Open Gym with Coach Shelby

Sunday

12pm – Skillz & Sprintz

1pm – ReFlex Yoga

Dynamic movement prep 
Group warm up 
Skill
Practice Rope climbs
5-7 minutes
Strength
Unbroken Front squats
3-3-3-3
Then
15-15-15
Wod 
Not quite baseline
For time
Row 500 meters
40 wall ball
30 sit ups
20 push ups
10 burpees to a plate
Mad mobi
Corner stretch
Knee on the wall
Roll it band
Lat stretch band

Thanksgiving Week

Holly Jolly Team “BFB” Getting it done at the HJ6 Kick-Off

Don’t forget our Thanksgiving Week Schedule

Monday & Tuesday

Regular Schedule

Including 9:30am & 5:45 – YOGA on Monday

Wednesday

Regular Schedule until 12pm class

Including 9:30am – YOGA

THEN

3:00pm CrossFit class

Kids class still at 4:30pm

Thanksgiving

Go run and support the Cedar Park Turkey Day 5K

http://www.cedarparkturkeyday5k.com/

Friday

12pm Wod – Box with Coach Stacey


Saturday

 9:30am – Open Gym with Coach Shelby

Sunday

12pm – Skillz & Sprintz

1pm – ReFlex Yoga

Dynamic movement prep 
Group warm up 
Skill 
Handstand holds
5 minutes
3 rounds of warm up 
5 kip swings
5 snatch grip bn pp (hook grip when weight is on shoulders releasing when pp overhead)
Snatch work 
Hip snatch
Hang snatch (contact point just above the knee)
Full snatch
Strength
1 rep at each position = a set of 3.
Reset each rep
3-3-3-3-3-3
Wod 
4 rounds for time of
12 c2b pull ups
12 clean and jerks. 115/75
Mad mobi
Lat stretch band
Hamstring up n over
Bully
Thoracic extension
Press ups