Archive for December, 2013

2013 December 31 WOD

Posted: December 31, 2013 in Uncategorized
Please note, we will have class today at 5&6am, 10:30am, 5&6pm today and we will only have one WOD tomorrow at 1:00.
Metcon

“Isabel”

30 Snatches for time (135/95)

Compare to February 15, 2012

Skill

5-10-5 Agility Shuttle

Compare to November 13, 2013

Additional Work, time permitting

Grip strength, hanging from bar with both hands, one hand, weighted pull-ups, etc.

Character is the ability to carry out a good resolution long after the excitement of the moment has passed.”

2013 December 30 WOD

Posted: December 30, 2013 in Uncategorized
Please note, we will be running a modified schedule tomorrow. We will have 5 & 6AM, 10:30AM, and 5 & 6PM.
Strength

20 minutes to work 1 rep max front squat

Compare to April 15, 2013

Metcon – “Satan’s Whiskers”

3RFT:
10 C2B
10 Front Squats (165/115)
10 Burpees

Write it on your heart that every day is the best day in the year.”

2013 December 28 WOD

Posted: December 28, 2013 in Uncategorized
Yoga today at 8:00 with Caroline!
Seminar Dec 2013_1Hero – “Rankel”

Complete as many rounds as possible in 20 minutes of

6 Deadslifts (225/155)
7 Burpee Pull ups
10 KBS (70/53)
200m Run

Compare to February 16, 2013

2013 December 27 WOD

Posted: December 27, 2013 in Uncategorized
Metcon

5 RFT:
12 BJ (30/24)
9 HSPU
6 Power Cleans (185/135)

Skill

EMOM x 10
Odd:  3-5 Squat Therapy
Even: Max unbroken Muscle ups

“Let food be thy medicine and medicine be thy food.”

Last round of hoodies are here!

Posted: December 26, 2013 in Uncategorized

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I have 2 small, 2 medium, 1 large, 1 xl & 1 2xl left that are not spoken for. First come/comment/text/email, first served!

2013 December 26 WOD

Posted: December 26, 2013 in Uncategorized
We’re back to regular hours today! Don’t forget about our nutrition class this Saturday!

Seminar Dec 2013_1

Metcon

Row 2k

Compare to August 8th or July 18, 2013

Skill

EMOM x 10

Even: Work a skill (back lever suggested)

Odd: Work a different skill (front lever suggested)

“Don’t eat anything your great-great grandmother wouldn’t recognize as food. There are a great many food-like items in the supermarket your ancestors wouldn’t recognize as food.. stay away from these”

Merry Christmas to you and yours!

Posted: December 24, 2013 in Uncategorized
We will be closed today and tomorrow to spend time with our family. See you all on Thursday! Our kids/teens will make up their missed Wednesday class at 12:30 on Thursday.

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If you haven’t tried an Epic bar, we have some at the gym now and they are amazing! Bison, beef & turkey available. $3 each.
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1. Metcon
AMRAP 12:
150 Wall Balls
90 Double Unders
30 Muscle ups

Compare to March 22, 3013

2.  Snatch Ladder
EMOMx7:  Power Snatch + Squat Snatch + OHS

3.  Clean and Jerk Complex
Work up to a heavy set of:  3 Position Clean + Jerks
Position 1 = Mid Thigh
Position 2 = Below Knee
Position 3 = Floor

 We will have yoga today at 8:00. Free for everyone.

2013 Christmas Invite_1

We will have our normal WOD times, 9:00 and 10:30. Come ready to WOD in your tackiest attire to a 12 Days of Christmas themed WOD. Tackiest outfit wins a prize.

Our CFJ Anniversary and Christmas party will follow the 10:30 WOD. Please bring food to share. We will be exchanging gifts Dirty Santa style, so bring a ~$10 gift if you want to get in on the gift stealing giving!

WOD

“12 Days of Christmas”

1 Rope Climb
2 Handstand push-up
3 24″ Box Jumps
4 Pull-ups
5 Burpees
6 Toes to Bar
7 Wallballs (20#/15#)
8 KB Swings (55#/35#)
9 Overhead Lunges (per side, 45#/35# Plate)
10 Front Squats (95#/65#)
11 Hang Power Cleans (95#/65#)
12 Power Snatches (95#/65#)

Perform just like the song:
1
2-1
3-2-1
4-3-2-1 and so on.

Always start with the new movement and work your way back down.

In case you are wondering, the reps total are as follows:

rope climb = 12
handstand push-up = 24
box jump = 30
pull-up = 36
burpee  = 40
toes to bar = 42
wall ball = 42
kb swing = 40
overhead walking lunge = 36
front squat = 30
hang power clean  = 22
power snatch = 12

 

 

2013 December 20 WOD

Posted: December 20, 2013 in Uncategorized
Metcon

 

10.9.8.7.6.5.4.3.2.1 reps for time of:
Deadlift (255/175)
Burpee Box Jump (24/20)

Skill

AMRAP 5:  30 unbroken Double Unders

“When you know better you do better.”