Archive for October, 2014


Posted: October 31, 2014 in Uncategorized

Everyone please make plans to attend the 9:00 WOD on November 29th, the Saturday after Thanksgiving. We will have a video crew (recorded and produced “50 for Izzy” movie) taking footage in preparation for a few marketing videos they’ll put together for us.

Family, shmamily…be at CFJ from 8:50-10:00’ish!

Several of you will be asked to answer a question about CrossFit/CFJ…don’t worry, this will only be a word or 2 and you don’t have to if you don’t want to.

We would really appreciate a great turn out that day as we try to capture our lifestyle on video to share.

If at all possible, even if just for a brief portion of the workout, make every effort to show up on November 29th!


2014 October 31 WOD

Posted: October 31, 2014 in Uncategorized
Metcon – “Shlitz”

4 RFT:
400m Run
4 Muscle ups
40 Double unders

Compare to June 26, 2014


1 set of: Power Snatch + Hang Squat Snatch + Squat Snatch + OHS at 75% of 1RM Snatch
1 set of: Power Clean + Hang Squat Clean + Squat Clean at 80% of 1RM
1 set of: Push Jerk from back rack + Split Jerk from Front at 85% of 1RM

Additional Work – Time Permitting

7×3 Back Squats, across

2014 October 30 WOD

Posted: October 30, 2014 in Uncategorized

5 RFT:
10 Burpee Box Jumps (24/20)
150m Run

Additional Work

2 RFT:
20 Cal Row
20 Power Snatches (75/55)
20 Wall Balls (20/14)
20 C2B Pull ups

“One important key to success is self-confidence. An important key to self-confidence is preparation.”

2014 October 29 WOD

Posted: October 29, 2014 in Uncategorized
Metcon – Teams of 2

With a running clock, Teams of two complete as much work as possible at each station (1 athlete works at a time:):
6 minutes of Farmer’s Carry, as heavy as possible, for max distance
6 minutes of Sled Drag, bodyweight, for max distance
6 minutes of Row for max calories
6 minutes of Cleans (155/105), for max reps
6 minutes of Bike for max calories
6 minutes of Stone Shoulders or Medball Cleans as heavy as possible for max reps


8×4 Back Squats, across

2014 October 28 WOD

Posted: October 28, 2014 in Uncategorized

1,000 Meter Row
40 Pull-Ups
30 Thrusters (95/65)
20 Lateral Barbell Burpees

“A crowd of people in a building isn’t necessarily a community. Real community exists where masks aren’t needed and friends bear our burdens.” #CrossFit

2014 October 27 WOD

Posted: October 27, 2014 in Uncategorized

6×6 Back Squats, across – Go every 3 minutes


3-6-9-12… of:
Power Cleans (135/95)
Calorie Row
*Continue pattern, adding 3 reps each round, until time is called.
Score is rounds completed, plus repetitions.

Additional Work

For time:
7-6-5-4-3-2-1 Muscle ups
14-12-10-8-6-4-2 Burpee Box Jumps (24/20)

2014 October 25 WOD

Posted: October 25, 2014 in Uncategorized

Teams of 2 (1 athlete works at a time)
40-30-20-10 of:
Power Snatches (95/65)
Box Jump Overs (24/20)
Immediately followed by:
40-30-20-10 of:
Overhead Squats (95/65)
Toes to Bar
Immediately followed by:
40-30-20-10 of:
Wall Balls (20/14)

Note: For those that are interested, we will start a second heat of this partner workout 15 minutes late to allow for Deadlift testing.

Additional Work

Deadlift (15 minutes to complete)
10-8-6-4-2 for max load
The goal is to go up in weight on at least one set from the last time we did this.


Posted: October 24, 2014 in Uncategorized

We will be doing a reorder of the hoodies from last year for anyone that is interested! They also have our CFJ crest on one of the sleeves. They will be $30-$35 depending on how many we order. There will be a pre-order form up on the board for the next week. I will place the order next Saturday, 11/1.


2014 October 24 WOD

Posted: October 24, 2014 in Uncategorized

Don’t forget about the half marathon in the morning at CFJ! We’ll open up around 6:15 and head out around 6:30. There will be water provided at 5 and 9 miles. Anyone and everyone is welcome.


Front Squat, 10×3, across – Go every 2 minutes


10-8-6-4-2 Clean and Jerk (135/95)
2 rounds of “Cindy” after every set
(Cindy = 5 pull-ups/10 push-ups/15 squats)

2014 October 23 WOD

Posted: October 23, 2014 in Uncategorized

Paleokit order form is up on the board! Check out their goods and sign up if you want anything with this order!


6 rounds for time of:
Run 400 meters
25 Burpees

Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.

Compare to July 10, 2010