2018 February 20 WOD

Posted: February 19, 2018 in Uncategorized

15 minutes to complete
5×3 Push Press (from a rack)


For Time:
50/35 Calorie Row
40 Kettlebell Swings (53/35)
30 Push Press (115/80) (from the floor)
40 Kettlebell Swings (53/35)
50/35 Calorie Row


2018 February 19 WOD

Posted: February 18, 2018 in Uncategorized

3 second pause Front Squat from the floor


“Dumbbell Elizabeth”
Dumbbell Squat Cleans (50/35)
Ring Dips
Similar to January 9, 2017

2018 February 17 WOD

Posted: February 16, 2018 in Uncategorized

Teams of 3
120/90 Calorie Bike*
75 Thrusters (95/65)
10 Rope Climbs
120/90 Calorie Bike
75 Power Snatches (115/80)
10 Rope Climbs
120/90 Calorie Bike
75 Clean and Jerks (135/95)
10 Rope Climbs
*2 guys/1 girl = 110, 1 guy/2 girls = 100 calories

2018 February 16 WOD

Posted: February 15, 2018 in Uncategorized

7×1 Power Clean + Hang Squat Clean + Front Squat – Go every 90 seconds


For Time:
2k Row
200 Double Unders
10 Rounds of Chest to Bar “Cindy”*
*Cindy is 5 Pull-ups, 10 Push-ups, 15 Squats. If you are not proficient at C2B, complete regular pull-ups to keep the intensity up today.

Get to know a little more about Kimberley and help us celebrate her being named CFJ’s very 1st athlete of the month! I stole her before and after picture because WOW!!!

  1. Tell us about yourself.

I’m a 38 year old wife and mother of one energetic pre-teen. I have homeschooled her since 2nd grade.

  1. When did you start CF and what made you start?  

In 2012, my husband and I decided it was time for a change and we began eating smarter and exercising more. We both lost around 80 pounds that year. I was running for exercise on a regular basis, but he wanted to get stronger. He began CF in February of 2014. I began my CF journey in June 2014 with some intensive encouragement from members, specifically Stefanie Gatlin. I had never stepped foot into a gym before.

  1. What have you learned since starting CFJ?  

Since beginning at CFJ, I have learned so much about being strong and healthy. I love the way my increased strength has given me a new outlook on life. I don’t doubt my capabilities in everyday situations.

  1. What is your proudest CF moment to date?  

Can I really narrow it down to one? The first double under, a PR on a difficult lift, MVP for Friday night lights…so many other exciting moments. But I would have to say that any time I get to workout alongside friends and cheer them on and have them cheer me on, that’s a great moment at CFJ.

  1. What are your favorite workouts/heroes/girls/lifts/movements?  

One of my favorite lifts is the deadlift. And I’m learning to love double-unders now that I am getting more proficient at them!

  1. What are your CF goals?

My goals right now are to build endurance, increase my strength and get that first PU!!!

  1. What impact has CFJ had on your life outside of the gym?

CFJ has given me many things inside the box, but outside the box it has given me a whole new set of friendships that I cherish. The people at CFJ are some of the best around!!

  1. What do you enjoy doing besides CF?  

When I’m not at CF, it’s probably a Tuesday or a Thursday 😉 but seriously, I stay pretty busy homeschooling our daughter and being active with our church family.

  1. What tip(s) do you have for someone that is brand new or considering starting CF?

I would say it’s one of the best decisions you can make. This place has changed me for the better. It has made me stronger, outside and inside the box. Don’t underestimate yourself. Anyone can do this. Everything is scaleable to your abilities. You won’t regret the decision to better yourself and get stronger. It seems overwhelming at first since everything is new (at least it was to me), but give it time-don’t give up, keeping coming through the door and putting in the work. Once you see results, you’ll never look back!

  1. What else?

In the last year, I have really focused on my nutrition and how food affects my body and my performance. I have to say, without the guidance and encouragement from the coaches at CFJ, especially Jennie Keel, I couldn’t have been as successful as I have been to this point. CFJ has a phenomenal group of coaches that support and encourage inside and outside the box. CFJ is my second family- I wouldn’t trade them for anything!!!

2018 February 15 WOD

Posted: February 14, 2018 in Uncategorized

Every :90 Seconds x 5 Rounds:
7 Toes to Bar
7 Burpee Box Jump Overs (24/20)


On a running clock,
20 minutes to establish 1 rep max Bench Press
10 minutes to establish 1 rep max Pull-up
10 minutes to complete either: 500m Row for time or 1 minute Bike for Calories

2018 February 14 WOD

Posted: February 13, 2018 in Uncategorized

15 minutes to build to a heavy 3 rep Thruster


20/15 Calorie Row
10 Thrusters (115/80)

I hope you’ve all worked hard and made some progress over the past few weeks! Our nutrition challenge is coming to an end on Monday the 19th! Everyone must be weighed in by the end of day 2/20.

Please sign up for one of the time slots below if you want to be measured. For couples, I can easily fit you both in the same time slot.

Saturday 2/17: 10:15, 10:25, 11:30
Monday 2/19: 8:00AM, 8:10, 8:20, 9:30, 9:40, 4:15, 5:30, 5:40
Tuesday 2/20: 4:10, 6:20

2018 February 13 WOD

Posted: February 12, 2018 in Uncategorized

24 Box Jump Overs (24/20)
21/16 Calorie Bike
Max Power Cleans (135/95)
-rest 3 minutes-
21 Box Jump Overs (24/20)
18/14 Calorie Bike
Max Power Cleans (155/105)
-rest 3 minutes-
18 Box Jump Overs (24/20)
15/12 Calorie Bike
Max Power Cleans (185/135)
-rest 3 minutes-
15 Box Jump Overs (24/20)
12/10 Calorie Bike
Max Power Cleans (205/145)


Handstand Push-ups
*If you’re proficient at HSPU, complete 5 rounds of 1:00 Row (moderate), :30 max HSPU

2018 February 12 WOD

Posted: February 11, 2018 in Uncategorized

20 minutes to build to today’s heavy Back Squat.
In time remaining, complete:
2×2 @ 90% of today’s heavy
2×4 @ 83%
1×10 @ 75%


Chest to Bar Pull-ups
Overhead Squats (95/65)