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STRUCTURE: Athletes will run 2.5 Miles; starting on the 0:00 every 3:00 athletes will stop running and do 25 Air Squats.

STIMULUS: “HOLLY JOLLY” is a Pacer workout.

STRATEGY: Athletes can run in loops of 200, 300, 400, or 800 Meters. Athletes should be able complete Air Squats in under 1:00.

SCALING: If needed, athletes should reduce the running distance or cap the workout at 40:00.

SCORING: Athletes’ score will be the time it takes to complete the workout. Athletes should aim to finish in 30-40 Minutes.



-Athletes should find a steady pace on the Run that they can hold for the whole workout

-Athletes should focus on staying rooted in their heels during Air Squats


“Holly Jolly” (Time)


For Time:

2.5 Mile Run

Every 3 Minutes [Starting @ 0:00]:

25 Air Squats

40 min Time Cap

Basics – 1 mile, 15 Air Squats