Free Fitness Week is next week!

THINGS TO KNOW

ADOPT-A-FAMILY

We have a few things left on the list – especially some $25 gift certificates

Please sign up as soon as possible and all presents are due (some wrapped and unwrapped) by this SATURDAY!

SIGN UP

GIFT CARDS

Give the GIFT of FITNESS this season!

We have $100 gift cards for our clients to give their friends at no cost to the client!

This awesome program gives our clients the opportunity to get a FREE MONTH of a BRONZE membership!

Check it out at the box!

THIS WEEKEND

Saturday

9:30am – Open Gym with Coach Nikki

Sunday

12:00pm - Skillz & Sprintz with Coach Shelby

1:00pm – ReFlex Yoga with Coach Stacey

CHRISTMAS WEEK SCHEDULE

December 22-26 

Bring a Friend Week!

Or Be your OWN Friend and come check out  CrossFit!

Class Schedule

www.crossfitcp.zenplanner.com

Monday & Tuesday

Regular  Schedule

Wednesday

Last Class at 3:00pm at the box

Thursday

Closed

Friday

10:00am & 3:00pm Classes

dynamic movement

Group warm up

2 rounds 

1 minute Plank

Rest

1 minute side plank

Restyn

1 minute side plank

Wod 

3 rounds for time.

30 KB swings 1.5/1.0

20 steps lunges

10  hang power snatch 95/65

Mad mobi

Hamstring up n over

Pigeon

Thoracic extension

Press ups

Bully

 

Team BFB

Team BFB trying to get themselves thrown out of Target with their Holly Jolly Workout!

Angel_Tree2

We still need your help with our Adopt-A-Families

Please see if there is anything you can help with!

SIGN UP

CHRISTMAS WEEK SCHEDULE

Monday &  Tuesday 

Regular Schedule

Wednesday

Regular Schedule until 12pm

Last WOD

3:00pm

Christmas Day

Closed

Friday

10:00am – Wod

3:00pm – Wod

dynamic movement

Group warm up 

50 n 50 Ghd.

Skill

Double under practice

3-5 minutes.

If you have doubles  Practice this for the 3-5 minutes

Unbroken sets

5-10-15-20-25-30-30

25-20-15-10-5

Wod.

15 minute amrap

10 push ups

15 wallball

20 sit ups

MaD mobi  

Roll calves

Stretch calves.

Press ups

Knee on the wall

Giving the Gift of Fitness

THINGS TO KNOW

ADOPT-A-FAMILY!!!

We still have slots available to help out the Three  Families that we adopted for Christmas!

Please help us help these families!!!

1. The first family has two kids, Dad works and mom has Lupus and no insurance.

2. The oldest son is autistic and they have a baby girl as well. Mom works and Dad was laid off.

3. Three boys, Mom was laid off and Dad was laid off, but works part-time to help make ends meet.

SIGN UP NOW!

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

GIVE THE GIFT OF FITNESS THIS YEAR!!!!

We have $100 Gift Cards that are good for Elements, CrossFit, Couch 2 CrossFit, SOAR Fitness and CrossFit 2222

If you refer 3 people and they sign up, YOU receive a FREE BRONZE Membership!

See the Flyers or your Coach for FULL DETAILS

dynamic movement

Group warm up 

Skill. 

3 rounds for quality

30 second Handstand holds

10 alternating Turkish get ups

Strength

Clean lift off (3 seconds)

Clean pull

 Clean

1 rep at each position.

3-3-3-3

Wod  

Set a clock for 12 minutes with a 135/95 barbell:
1 minute of squat cleans
1 minute of push jerks
2 minutes of squat cleans
2 minutes of push jerks
3 minutes of squat clean.

3 minutes of push jerks

Mad mobi.

Hamstring up n over.

Pigeon.

Corner stretch

Lat stretch band

Bully

 Press ups.