Awesome New Year Awaits!!!

We had an AMAZING turn out for the Holly Jolly Finale!

11 Teams of four took on the Holiday Season and said “I’m not gaining weight this year!”

We had numerous people who LOST weight between Thanksgiving and New Year’s Day.

Congratulations to Team InSANTAty for winning the whole darn thing!!!

INFORMATION

There is a lot of things going on and we don’t want you to miss the news!

CLASS REMINDERS

The BOX

Kids Class – 4:30pm

CrossFit – 4:00, 5:00 & 6:00pm

Yoga – 5:45pm, Suite D

Elements – 6:00pm

The Clinic

Group Class – 5:45 & 6:45pm

Starting NEXT WEEK

CrossFit – 4:00, 5:00 and 6:00 are shifting to

4:30pm, 5:30pm & 6:30pm

Yoga moves to 6:45pm in Suite D

Couch 2 CrossFit Starts

Monday/Wednesday – 5:30pm

Tuesday/Thursday – 5:30am

Gymnastics – Ninja Training

Monday/Wednesday – 4:30pm

Endurance is currently on hold!

Dynamic warm up
 
Group warm up
Banded shoulder warm up
Core and gymnastics 
Break into groups
L-sit pull ups, holds and rope climbs
Use  spotters.
Wod 
Amrap in 5 minutes
8 Deadlifts  165/110   Flat back
8 burpees over the barbell
Rest. 2 minutes
Amrap in 5 minutes
12 toe 2 bar
4 Hang clean 135/95
Rest 2 minutes
Amrap in 5 minutes
8 box jumps 24″/20. Games standards
20 kb swings. 1.5/1.0 . Perfectly vertical
Rest 2 minutes
Amrap in 5 minutes
20 double unders
20 hand release push ups
Mad mobi 
Hamstring  up n over
Pigeon
Roll calves
Knee on the wall

Adopt A Family

Aaron getting his clean PR!

THINGS TO KNOW

Adopt-A-Family

(or three!)

This year we have adopted 3 deserving families through the Hill Country Christmas Bureau. Please help us make these three families Christmas a wonderful time for their kids. All donations are due by Open Gym on Saturday, December 20th

Take a moment and sign up to bring a gift.

SIGN UP

VAUGHN WEIGHTLIFTING

Olympic Lifting is back on the schedule with Coach BiggDave

Monday/Wednesday

6:30pm

* Come try out a class for free class.

This program will run for the next 8 weeks

Email robin@crossfitcp.com for more information or come to the class!

dynamic movement prep

Group warm up 

Skill
Pistol practice and variations

Then max pistols (scaled if needed) in 2 minutes

Wod 
Threemom 24 minutes

First minute – 10-12 Toe2bar

2nd minute  –  12-15kb swings 1.5/1.0.

3rd minute –   3 squat Cleans

MaD Mobi 
Pigeon.
Lat stretch band
Press ups
Hamstring up n over