Monday Monday

Make sure and get your 15.2 scores in today at the games.crossfit.com site!

Dynamic warm up 
Group warm up
50 heavy Russians
Skill 
Toe 2 bar/ knees to elbows.
Deadlift protocol 
3 sets. 2-3 reps of Half range (top of knee)
Immediately followed by
5 squat jumps
Then 
3-3-3. Full range deadlifts
Wod
“Sketchy” 
3 rounds for reps.
1 minute row for calories
1 minute burpees to a plate
1 minute toe 2 bar
1 minute rest
MAD MOBI 
roll calves
Bully
Hamstring up n over
Pigeon
Knee on the wall
Press ups.

Team work

Holly Jolly Team – The 4 Wodsmen

INFORMATION

Please SIGN UP for our

Adopt-A-Family!

We have adopted three families this year.

Take a moment and sign up to bring a toy to a deserving kid!

Family 1 – Dad works, but mom has lupus and no health insurance. 2 kids and would like the presents wrapped and tagged to make it easier on her.

Family 2 – Mom works, Dad is unemployed. 2 kids and the oldest is Autistic. Would like the presents wrapped and tagged.

Family 3 – Dad has part-time job, mom unemployed. 3 kids who love to play outdoors. Leave all presents unwrapped, because she would like to do that for her kids.

Please make sure HEB gift cards are labeled with the amount and which family. Give to your coach to be put away. All other presents can go under the tree at the box or given to your coach to be taken to the box.

Deadline is Saturday, December 20th at Open Gym.

SIGN UP

 

THIS WEEKEND

Saturday –

9:30am – Open Gym with Coach Rafael

Sunday

12pm – Skillz & Sprintz with Coach Matt

1pm – ReFlex Yoga with Coach Stacey

BRING A FRIEND WEEK!

December 22-26th

WANT A FREE MONTH OF CROSSFIT??

Details coming soon to your CrossFit Class!

dynamic movement prep

Group warm up 

50 heavy Russians 

Skill

Practice muscle up skills.

5-7 minutes

Turnovers

Swings

Bottom dip holds.

 

Strength

Clean lift off + Clean pulls

2-2-2-2-2 by feel
Wod    

Row 500

10 burpees over rower

3 rounds for splits.

 

MAD Mobi
Shoulder bully
Lat stretch
Pigeon
Knee on the wall

Welcome to all our new athletes!

The evening clinic crew welcomes a new athlete!

THIS WEEKEND

Saturday

9:30am – Open Gym with Coach Matt

* We also have the following athletes competing at the Wurstgames in New Braunfels this weekend

Nikki Isbell, Carson Thomas, Rafael Saenz, Shelby Vollmar and Braden Torrez

CrossFit Redside is hosting a Hero Wod in Honor of SSgt Alex Viola’s life.

They still have space available in the afternoon if you would like to go do this wod.

Sunday

12pm – Skillz & Sprintz with Coach Matt

1pm – ReFlex Yoga with Coach Stacey

HOLLY JOLLY VI

Registration will be open through next Wednesday. Cost increases after tomorrow!

Saturday, November 22nd – 8:30am – Packet Pickup (going over rules) and Paleo Talk

9:30am – HJ Wod

REGISTER

Dynamic movement prep 
Group warm up 
Skill
3 position cleans
Start with a 2 second pause in each position
Hip
Hang (above the knee)
Just below the knee (off the floor)
Strength
Ensure good strong positions for each.
3-3-3-3-3.  Start at 65%. Adjust by feel.
Wod 
For time.
8-7-6-5-4-3-2-1
Clean and jerks 155/105
Toe 2 bar
Row 500 meters
8-7-6-5-4-3-2-1
Burpees
Hspu
Mad mobi 
Shoulder bully
Trigger point pecs
Lat stretch
Hamstring up n over

New Toys

Did you see we got in some new boxes? These are pretty awesome!

THINGS TO KNOW

Vaughn WeightLifting Class

is taking enrollments

Monday/Wednesday

6:30pm

Tuesday/Thursday

10:30am

Class focuses on Olympic Lifting technique and strength. The programming comes directly from Chad Vaughn, 2-Time Olympian and 9-Time National Champion and is taught by Head Coach David Tillman.

More information? email info@crossfitcp.com

FREE SEPTEMBER SEMINAR

Saturday, September 20th

8:30am

Limited to 20 people

Dynamic Stretching
Leg Cradle
Lunge Stretch
Inch Worms
Frankenstein kicks
Group Warmup
Ham drill
Leg swings
Banded shoulder warm up
Skill
Snatch pull + snatch
1+1.  10 sets
Wod 
For time
50 double unders
Row 30 calories
40 power snatch  105/75
50 kb swings. 1.5/1.0
Rest    2 rounds.
Mad mobi 
Hamstring up n over
Pigeon
Press ups
Trigger point pecs

 

Heavy Metal Night is BACK!

Carlos rocks 11.3 of the Reebok CrossFit Games Open

Happy Birthday Coach Kindel!!

REMINDERS!

6:30PM Friday Nights

HEAVY METAL NIGHT!!!!!!

Open Gym – Saturday 9:30am

April 23rd

Greg Amundson Goal Setting & Positive Self-Talk Seminar

FREE!!!

at Fort Hood

You must REGISTER to attend!

CLICK HERE TO REGISTER

May 7th

POSE RUNNING SEMINAR

1:00pm

$50.00

(Limited Space)

WOD

15 Front Squats – #95/#65

300m Row

10 KB Swings – 1.5/1 pood

4 Rounds for Time