Recent Posts

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

Time Change!!!!

NEWS

Holly Jolly Kick-off

Saturday

8:00am – This is Package Pickup, Rules, Paleo and Q&A

9:30 – Team Workout and Open Gym – Coach Nikki

Sunday

12pm – Skillz & Sprintz with Coach Rafael

1pm – ReFlex Yoga with Coach  Stacey

NEXT WEEK

KIDS CLASSES

We are offering special kids class at 9:30am

Coach Rafael will keep your kid happy and active while you get in your workout without being harassed!

Monday, Tuesday, Wednesday

9:30am – $5 Throw-in per kid

THANKSGIVING SCHEDULE

Monday & Tuesday – Regular Schedule

Wednesday – Regular Schedule through 12pm classes
Wednesday – 3pm Class at the box

Thursday – Closed – go do 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

Dynamic movement prep 
Group warm up 
Strength
Bent over barbell row
5-5-5-5
Agility ladder drills 
And
Pose drills
5-7 minutes
Wod 
For time
150 wall ball
Every break run 200 meters
Mad mobi
Knee on the wall
Roll quads
Roll calves
Stretch calves
Press ups