2017 March 28 WOD

Posted: March 27, 2017 in Uncategorized
Strength

20 minutes to complete Deadlifts*
8 @ 50%
6 @ 60%
4 @ 70%
2 @ 75%
2 @ 85%

*If you do not know your 1 rep max Deadlift, build to a load that feels heavy for 2 reps but that you have NO form breakdown on. Use that number to calculate the 1 rep max value you should use for the coming weeks of deadlifts.

Metcon – 15.1

AMRAP 9
15 Toes to Bar
10 Deadlifts (115/75)
5 Snatches (115/75)
Compare to October 24, 2016

2017 March 27 WOD

Posted: March 26, 2017 in Uncategorized
Metcon

Three sets for max calories/reps of:
60 seconds of Bike for Calories
Rest 60 seconds
60 seconds of Strict Pull-Ups
Rest 60 seconds
60 seconds of Rowing for Calories
Rest 60 seconds
60 seconds of Burpee Box Jump-Overs (24/20)
Rest 60 seconds
Compare to April 21, 2016

Strength

5×3 Bench Press

17.5 Sunday

Posted: March 25, 2017 in Uncategorized

We will be opening up Sunday 1-3 for 17.5. Don’t skip this last Open WOD! It is a treat.

CFJ Anniversaries

Posted: March 25, 2017 in Uncategorized

Happy 5 years to Lindsey Bradford today!

We haven’t posted anniversaries in a while so we would also like to┬ácelebrate the commitment of all of the athletes below:

January
Jennie – 9 years
Matt Z – 6 years
Jay Walker and Jessica Crosnoe – 5 years
Julie Barker, Ericka Pasco and Jennifer Norris – 4 years
Mark Goff – 3 years
Tracy Dillon, Brian Smith, Ashley Jackson and Blake Stegall – 2 years
Sarah Shankle, Eric & Ashley Bausch and Joe Fortner – 1 year

February
Tanya Favara – 6 years
Tim Pritchard, Dan & Denise Slater – 4 years
Tim Chilcutt – 3 years
Jeffrey Vasquez – 1 year

March
Justin Alexander – 4 years

Happy Saturday!

Posted: March 24, 2017 in Uncategorized

We have yoga today at 8! Free for members and only $5 for visitors.

WOD
AMRAP 30
2 person teams, alternate movements
10 Burpee Pull-ups
100′ Farmer’s Carry (72/53
15 Power Clean (155/105)

I do pullups, you do carry, I do PC’s, you do pullups…

17.5

Posted: March 23, 2017 in Uncategorized

Join us for the last week of the Open season! Doors will open at 4 this afternoon. Heats will start at 4:30.

We do have yoga tomorrow!

17.5
10 RFT
9 Thrusters (95/65)
35 Double Unders

2017 March 23 WOD

Posted: March 22, 2017 in Uncategorized
Metcon

“NATE”
AMRAP 20
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings (72/53)
Compare to October 13, 2016

*If you are completing 17.5 tomorrow, I recommend moving at a slow to moderate pace today. I don’t think there is a movement conflict, but going at a higher intensity today could accumulate a lot of reps which could show up tomorrow as fatigue.

2017 March 22 WOD

Posted: March 21, 2017 in Uncategorized
Metcon

5 RFT
21 Calorie Bike (or Row or Run 400)
15 Wall Balls**
9 Deadlifts (185/135)

**Of course we dont know for sure but dumbbells could come back up this week in the Open so you may want to consider subbing DB Thrusters here to familiarize yourself with how they feel.

2017 March 21 WOD

Posted: March 20, 2017 in Uncategorized
Skill/Strength

20 minutes to complete:
6×2 Snatch @ 60-75%, any style

Metcon – 14.1

AMRAP 10
30 Double Unders
15 Power Snatches (75/55)
Compare to 14.1

2017 March 20 WOD

Posted: March 19, 2017 in Uncategorized
Metcon

“Fran”
21-15-9
Thrusters (95/65)
Pull-ups
Compare to December 1, 2016 or June 27, 2016

Squats

3×3 Back Squat @ 75%