Archive for February, 2015

2015 February 28 WOD

Posted: February 28, 2015 in Uncategorized
Conditioning – “Tabata Work”

20 Seconds of Work, 10 Seconds of Rest for 8 Rounds of:
Row for Calories
Abmat Sit-Ups
Box Jump (24/20)
*Complete all 8 rounds before moving to next movement
Score is the total reps completed during all 32 intervals.


15.1 Judging Schedule

Posted: February 27, 2015 in Uncategorized

We need you to be warmed up and ready to brief and WOD at your posted time. If you’re ready early and there is someone available to count for you, you may of course start early.

Also, this year, if you’re just doing this for fun, you can sign up with anyone available, doesn’t have to be a coach. The times below are committed judging times, but there may also be others standing around in class that can judge you. Those of you that are “competing” need to have a L-1 coach judge.

Athletes going for their first time take priority on judging slots.

4:30 (Kate) – Mark
5:00 (Kate) – Dan
5:15 (Jennie) – Rachael
5:30 (Kate) – Megan
6:00 (Kate) -Brett
6:15 (Jennie) – Sam
6:30 (Kate) – Jesse
6:45 (Jennie) – Matt Z.
7:15 (Jennie) – Bobby

10:00 (Jennie) –
10:00 (Tanya) – Stefanie
10:00 (Kate) –
10:30 (Tanya) –
10:30 (Kate) –
11:15 (Jennie) –
11:45 (Jennie) –

12:30 (Jennie) –
12:50 (Jennie) –
1:10 (Jennie) –
1:30 (Jennie) –
1:50 (Jennie) –


Posted: February 26, 2015 in Uncategorized

We’ll all be doing 15.1 tomorrow, come ready to crush it!

If you’re registered, I will post an official judging schedule mid morning, but feel free to come to class prepared to do your wod…I’m sure you can talk a classmate into counting reps for you! If you plan to compete at 5 or 6am, you might want to bring your own score sheet!

And don’t forget it’s FUN PANTS FRIDAY!

2015 February 26 WOD

Posted: February 26, 2015 in Uncategorized

We will have live viewing parties at the box for the Open announcements! The announcements are at 7:00 with a live, head-to-head battle between elites immediately following. Make plans to join us for the next 5 Thursday nights for some fun community time!


7 RFT:
7 Box Jumps (30/24)
150′ sprint
7 KB Swings (72/53)
150′ Sprint

More Work

3 Rounds NOT For time:
3 Legless Rope Climbs
30 Pistols (15/side)
100′ HS Walk
:30 second L-Sit

The CrossFit Games Open

Posted: February 25, 2015 in Uncategorized

Hey guys, happy hump day!

The Open starts tomorrow and here’s a little info you’ll need to know.

  • The WOD will be released each week on Thursday at 7PM. We will air it live on the TV (possibly a super large projector/screen) at the gym.
  • Registered athletes must submit their own scores each week by Monday at 7PM (please do not wait until the last minute, leave time for “just in case” errors, busyness or forgetfulness)
  • Your submitted score will be validated by Tuesday by the affiliate manager (Jennie)
  • On Thursday night or Friday morning each week, we will post a judge schedule for that week. You must sign up for a spot to be judged if you register for the Open. You are expected to be warmed up and ready for demo and “go” at the listed time. We will do our very best to keep on schedule. This is a very hectic few weeks because regular classes are still going on and we will have multiple athletes and judges.
  • There is a SCALED division this year! Don’t be afraid to sign up! Test yourself, experience the Open season in a new, exciting way, see how far you’ve come and set benchmarks for you to improve!
  • Any athlete who truly believes they have a shot to compete at Regionals (Only 20 men, 20 women, and 15 teams will advance to regionals) will need to follow a few extra steps during the Open.      1. You MUST sign up with JENNIE KEEL as your JUDGE every week.          2. Be sure someone OTHER THAN YOUR JUDGE is available to videotape your entire performance in EVERY Open WOD you do. There will more than likely be plenty of people standing around that would be willing to video but we are not providing a coach to video, just a judge.

Please let me know if you have any questions! We look forward to a great competition season!

2015 February 25 WOD

Posted: February 25, 2015 in Uncategorized

5K row, run or bike

If working on rower or bike, every 3 minutes complete 3 muscle ups. If running, complete as 8 rounds of 600* meters and 3 muscle ups (first round must be 800 meters to complete a full 5000 meters)

Nutrition Challenge

Posted: February 24, 2015 in Uncategorized

The nutrition challenge is coming to an end in just a couple of days! If you’ve made it this far, congrats! Here are a few things you need to know to finish up the challenge…

  • You can weigh any time from February 21st – 26th with any CFJ coach.
  • “After” photos and finalized spreadsheet must be submitted by 10AM on Friday, February 27th.
  • “After” photos:
    • Take 3: front, back and right side (profile)
    • Men: Shorts, no shirt. Ladies: Sports bra and shorts. They must be EXACTLY the same clothes, same lighting, same room as the before pictures.

Thanks everyone for your participation in this challenge!


2015 February 24 WOD

Posted: February 24, 2015 in Uncategorized

AMRAP 12 of:
30 Calorie Row
15 Overhead Squats (115/80)


Snatch Grip Push Press + Snatch Balance + OHS – you choose the weight

CFJ Work Day(s)

Posted: February 23, 2015 in Uncategorized

There are a few things around the gym that I would like to do and could really use some help from the tribe. A lot of it is just moving, cleaning and rearranging stuff and I just need willing bodies to help with that.

Other things I need specific help with:

  • Replacing light bulbs…like a million light bulbs. There may be more to it than that, like ballasts are something. That’s why I need help.
  • Box repair…several of the boxes used for box jumps need to be tightened up and tended to so someone doesn’t bust through. You might want to bring tools.
  • Purchasing (I’ll pay!) and hauling three new 8′ tables from wherever to CFJ. Our truck is mad right now.
  • Lowering some pull-up bars.  We would like to lower a couple sections on the long rig and 1 section on the short rig to accommodate the shorties in the box. This will require tools I probably don’t have or know how to operate.
  • GHD repair. The 2nd GHD has stripped for the last time and I need help fixing it. This will also require a tool and a pin.
  • Tightening Airdyne seats. They suck. Won’t be buying any more Airdynes. There’s at least 2 of the 3 that are slipping (again) when you sit on the seat.

I will be at the gym this Sunday, March 1st and next Sunday, March 8th judging Open WODs from 12:30-2:30 and will begin working on the to-do list at 2:30. If any of you can make it by to help with any of the work, I would be super grateful. As always, I appreciate you and your help in making CFJ an awesome place.

2015 February 23 WOD

Posted: February 23, 2015 in Uncategorized
Conditioning – “Team Open Test”

Teams of 2 complete AMRAP 20 of:
100 Wall Balls
100 Double Unders
80 Box Jumps (24/20)
80 Toes to Bar
60 C2B Pull-ups
60 Burpees
40 Cleans (145/100)
40 Jerks
20 Snatch
20 Muscle-ups


A. 3-Rep Heavy Front Squat
B. 10-Rep Heavy Back Squat


5 RFT:
10 Burpees
35 Double unders