Archive for December, 2011

New Hero: “Hidalgo”

Posted: December 31, 2011 in Uncategorized

On this last day of 2011 we’ll give it all at CFJ in honor of Hidalgo and all of our heroes. Be sure to read about him. Bring your body armor, backpacks, weight vests, whatever you’ve got. Be prepared to stay a while.

For time:
Run 2 miles
Rest 2 minutes
135 pound Squat clean, 20 reps
20 Box jump, 24″ box
20 Walking lunge steps with 45lb plate held overhead
20 Box jump, 24″ box
135 pound Squat clean, 20 reps
Rest 2 minutes
Run 2 miles

If you’ve got a twenty pound vest or body armor, wear it.

Chris Martirano 40:41, David Mcintyre 40:52, Chris Stowe 42:17, Shari Felman 42:38 (95lb clean, 25lb lunge).

Post time to comments.


Heavy Day!

Posted: December 30, 2011 in Uncategorized

Power clean 1-1-1-1-1-1-1 reps

Post loads to comments.

Compare to October 3, 2011

Be sure to browse the site occassionally to see any updates, like the upcoming events and closures link should be viewed frequently!

It’s time! Use this nutrition challenge at the gym with your CFJ family to make a lifestyle change that can and will impact all other components of your life. Need to lose weight? Do it, it will help. Want to beat the guy next to you in the gym? Do it, it will help. Have diabetes or some other health condition? Want to run faster? Want to be stronger? Want to actively participate in life? Make the change. Commit. Start now.

Today we run

Posted: December 29, 2011 in Uncategorized

Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds

Post times for each round to comments.

Compare to August 4, 2011


Posted: December 28, 2011 in Uncategorized

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

Compare to January 31, 2011

Better than yesterday

Posted: December 27, 2011 in Uncategorized

As many rounds as possible in 20 minutes of:

30 double unders

15 push-ups

30 sit-ups

Post rounds completed to comments.

The Seven

Posted: December 26, 2011 in Uncategorized

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

Compare to February 24, 2011

Merry Christmas!

Posted: December 25, 2011 in Uncategorized

We love you all and want to wish you and your family a VERY MERRY CHRISTMAS!

As you sit around being lazy, eating garbage, dreading the way you’ll feel in the gym tomorrow…another article to encourage you.

No class today at CFJ!

Posted: December 24, 2011 in Uncategorized

That’s right, you have to spend time with your real family this weekend. See y’all Monday.

Need something to occupy your mind for a few minutes…check out this article from Again Faster. More to follow.

We’re closed today…

Posted: December 23, 2011 in Uncategorized

but that doesn’t mean you can’t do Angie. Or atleast Angie minus the pull-ups.


For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to January 13, 2011

Midday surprise!

Posted: December 22, 2011 in Uncategorized

Don’t forget to keep checking the Upcoming Events and Closures so you don’t miss out on something or show up when we’re closed!

Also, we’ve decided since we’ll be closed for the next 3 days, tonight should be a real treat…a much more tasty treat than the squats we have programmed! See you at 5:30 and 7!

5 min AMRAP, 1 minute rest, 4 rounds

round 1:

5 burpees, 10 push-ups, 15 sit-ups

round 2:

10 SDHP (65/55), 20 hollowrocks

round 3:

repeat round 1

round 4:

10 KB swings (55/35), 20 box jumps