2017 July 25 WOD

Posted: July 24, 2017 in Uncategorized
Warm-up

EMOMx8
Odd: 4 Snatches
Even: 6 Clean & Jerks
Compare to July 11, 2017

Metcon

AMRAP 5:
600m Run Buy-In
12 Deadlifts (185/135)
12 Bar Facing Burpees
-Rest 5 minutes-
AMRAP 5:
400m Run Buy-In
9 Deadlifts (225/155)
9 Bar Facing Burpees
Rest 5 minutes
AMRAP 5:
200m Run Buy-In
6 Deadlifts (275/185)
6 Bar Facing Burpees

2017 July 24 WOD

Posted: July 23, 2017 in Uncategorized
Metcon

27-21-15-9
Calorie Row
Kettlebell Swings (53/35)
Overhead Squats (75/55)

Strength

5×6 Back Squats

2017 July 22 WOD

Posted: July 21, 2017 in Uncategorized

We’ll have yoga this morning at 8:00. Free for members and only $5 for nonmembers.

Hero – “Dallas 5”


On July 7, 2016, a sniper coordinated an ambush on a group of police officers in Dallas, Texas. Dallas 5 commemorates the five officers who lost their lives in the attack.

Dallas Police Officer Patricio “Patrick” Zamarripa, 33, was a member of the force for six years and served active duty with the U.S. Navy for eight years and in the reserves for five. He is survived by his wife, Kristy, and daughter, Lyncoln Rae.

Dallas Police Senior Corporal Lorne Ahrens, 48, was a longtime member of the force. He served with the Los Angeles Police Department for 10 years before moving to Texas and joining the Dallas Police Department in 2002. He is survived by his wife, Katrina, and children, Sorcha and Magnus.

Dallas Police Officer Michael Krol, 40, was an eight-year veteran of the Dallas Police Department and a dedicated member of the Wayne County Sheriff’s Office in Detroit, Michigan, before that. He is survived by numerous friends and family members.

Dallas Police Sergeant Michael Smith, 55, served as a U.S. Army Ranger before joining the police force in 1989. The 27-year veteran of the force is survived by his wife, Heidi, and daughters, Victoria and Caroline.

Dallas Area Rapid Transit Officer Brent Thompson, 43, served in the Marine Corps before joining the Corsicana Police Department and then the Dallas Police. He is survived by his wife, Emily, and many other friends and family members.

5 minutes of:
Burpees
-then-
5 minutes of:
7 Deadlifts (155/105)
7 Box Jumps (24/20)
-then-
5 minutes of:
Turkish Get-ups (40/25 DB)
-then-
5 minutes of:
7 Snatches (75/55)
7 Push-ups
-then-
5 minutes of:
Row for calories

Complete as many reps as possible at each 5 minute station. Rest 1 minute between stations.

2017 July 21 WOD

Posted: July 20, 2017 in Uncategorized

We will have yoga Saturday at 8!

Strength

15 minutes to complete 5×6 Front Squats

Metcon – 30 minute time cap

10 Rounds:
5 Squat Cleans (135/95)
10 calorie Bike (13 calorie Row)
30 Double Unders
Rest 1:00 between rounds

2017 July 20 WOD

Posted: July 19, 2017 in Uncategorized
Metcon

Row 500 meters for time. Twice.
Compare to October 10, 2016

-recover-

Row 2K for time.
Maybe you documented your 2K time here during Jerry or On January 5, 2015

2017 July 19 WOD

Posted: July 18, 2017 in Uncategorized

Just a reminder about our ladies bunco this Saturday! You can read about bunco and other recent announcements here.

Strength

20 minutes to complete 3×5 Push Press and 3×5 Push Jerk

Metcon

15-12-9-6-3 Deadlifts (225/155)
30-24-18-12-6 GHD Sit-ups or V-ups

2017 July 18 WOD

Posted: July 17, 2017 in Uncategorized
Hero: “Glen”

30 Clean and Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

Compare to October 31, 2016

Announcements!

Posted: July 16, 2017 in Uncategorized

Hey guys! I hope you’ve all had a great weekend! We had a group of 8 in fundamentals today so expect to see some new faces in your classes this week and welcome them in to the mix!

This Saturday, July 22, we will have bunco at Tanya’s pool for the CFJ ladies. Bring $5 cash, a snack to share and your own drink. We can teach you how to play…it’s fun! All CFJ ladies are welcome! We will meet 1-3. Please be there no later than 1:15 if you want to be in on the bunco.

Progenex was running a special on their bars so I’m passing it along to y’all. While supplies last, all bars are 2 for $3. You can mix and match any of the 4 flavors. I have to leave them in the office so they don’t melt but a coach can help you before or after class if you are interested. You can read about the flavors and nutrition info here.

Also, beginning Monday, July 17th we will be selling 10 drink punch cards for FitAid and Kill Cliff for $25 and FitAid RX for $30. It’s the same initial price as you are paying now. The benefit is that when you’ve completed your card, you can redeem it for a free drink so basically you’ll be getting a 10% discount for prepaying. 

If you are interested, you can ask any coach to get you a card. You will prepay for the card ($25 or $30) and then date a box each time you get a drink. Then, just turn the card in to us for a free can when you’ve used all 10 boxes. The cards will stay on the table in the little red box in the picture until I find a “real” basket/box/tray that it will fit in.

We have always operated on the honor system and will continue to do so until we just can’t anymore. Please make sure you are paying daily for your drinks or marking your card if you choose this new route. 

Let me know if you have any questions!

2017 July 17 WOD

Posted: July 16, 2017 in Uncategorized
Squats

20 minutes to complete 5×6 Back Squats

Metcon

4 RFT:
21 Wall Balls (20/14)
18 Calorie Row
15 Box Jumps (24/20)
12 Dumbbell Snatches, alternating (50/35)

2017 July 15 WOD

Posted: July 14, 2017 in Uncategorized

We have yoga at 8 this morning; come see us!

Metcon

For Time:
50 Calorie Assault Bike (or Row 70 Calories or Run the loop)
25 Power Snatch (115/80)
5 Rope Climbs
50 Calorie Assault Bike
25 Clean and Jerks (135/95)
5 Rope Climbs