Archive for May, 2015

Happy Sunday!

Posted: May 31, 2015 in Uncategorized

Just a quick reminder that we have a fundamentals class at 1:30 today if anyone needs to squeeze in!

Also, next Saturday is our yard sale! 6AM-noon. You’re all welcome to join us and sell your stuff too! One WOD at 1:00!

And lastly…have you all met our summer intern, Trevor? You can read a little more about him here. We’re enjoying having him around to help out! In addition to helping at CFJ he is now offering private batting lessons to athletes of any age. He has 3 years of college level playing time at MTSU. Please email with interest and we will put you in contact with Trevor.


2015 May 30 WOD

Posted: May 30, 2015 in Uncategorized

Fundamentals Class tomorrow, 1:30-5:00! Email us to save a spot!


Five sets for max reps of:
60 seconds of Rowing (for calories)
60 seconds of Burpees
60 seconds of Box Jumps (24/20)
Rest 60 seconds

2015 May 29 WOD

Posted: May 29, 2015 in Uncategorized

15 minutes to work on pistols, progressions up to weighted, if able


EMOM x 15
Minute 1 – 10 Toes to Bar
Minute 2 – 15 Kettlebell Swings (72/53)
Minute 3 – 20 Goblet Hold Reverse Lunges – Alternating Legs

2015 May 28 WOD

Posted: May 28, 2015 in Uncategorized
Metcon – “Jackie”

For time:
Row 1000 Meters
50 Thrusters (45/33 lbs)
30 Pull-Ups
Compare to August 11, 2014


Back Squat – Go every 2 minutes
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 6 reps @ 80-85%
Compare to May 18

Extra – Time Permitting

For max reps:
Strict Pronated-Grip Pull-Ups
Rest 90 seconds
Strict Mixed-Grip Pull-Ups
Rest 90 seconds
Strict Supinated-Grip Pull-Ups
If you’re using assistance, use the same level of assistance for every set.

“It’s not always that we need to do more but rather that we need to focus on less.”

2015 May 27 WOD

Posted: May 27, 2015 in Uncategorized

5 rounds, go every 5 minutes, for times:
Run 400 Meters
25 Push-Ups


Three rounds for reps:
30 seconds of Muscle-Ups or Ring Dips
Rest 30 seconds
30 seconds of Toes to Bar
Rest 30 seconds
30 seconds of L-Sit or L-Sit Progression
Rest 90 seconds

2015 May 26 WOD

Posted: May 26, 2015 in Uncategorized

EMOM x 8
1 Split Jerk


Three rounds for time of:
30 Wall Ball Shots
20 Burpees
10 Box Jump Overs

We will be open for one WOD today at 10:00.


15 minutes to find 1 rep max Front Squat


Join us as we work hard in memory of the 6 Marines we lost on May 12 in a helicopter crash in Nepal and all of the other lives lost through the years in service to our great country.

6 Rounds
Run 400 meters
5 Squat Clean Thrusters (155/105)
12 C2B Pull-ups
15 Burpees

Sara Medina
Dustin R. Lukasiewicz
Christopher L. Norgren
Ward M. Johnson
Eric M. Seaman
Jacob A. Hug

Spartan Race

Posted: May 24, 2015 in Uncategorized

If anyone is interested in running the Spartan Race with me in October, they’ve release a discount code for Memorial Day! Go to the link below to sign up and use code MEMORIAL for $20 off of our race. The code is good through May 27th.

Sign up with Team CrossFit Jackson in the “afternoon” in the “11:15-12:45″ time slot so we all have the same start time!

2015 May 23 FAMILY DAY

Posted: May 23, 2015 in Uncategorized
CFJ is closed today for Family Day! Come out to the Keel compound for some awesome fun!

We’ll be hosting a workout/event with heats at 11, 12:30 & 2:00. This will be a team event with 3 person teams. Any gender, any fitness level. It’s guaranteed to be fun! If we need to make a couple teams of 2 or 4, we can make it work.

We’ll be providing meat & just need y’all to bring sides and desserts.

We have room to ride 4 wheelers, play volleyball/soccer, corn hole boards, lots of goats and a piggy to play with…come out and enjoy your CFJ friends and use your fitness a little!

Things to know:
-Bring a change of clothes and shoes for after the event. You will probably not get muddy (unless it rains a lot), but I can almost guarantee you will want to change clothes.
-You will be in the country, bring bug spray for the event.
-Come and go any time 11-5. Workout heats are around 11, 12:30 & 2.
-Kids will probably want clothes to get wet in if you let them play in sprinklers. And towels.
-There is to be no visible alcohol for a very family friendly event.

Please email me at or call me if you have any questions!

Memorial Day, Monday, May 25th we will be open for one WOD at 10:00…don’t miss it!

2015 May 22 WOD

Posted: May 22, 2015 in Uncategorized

Tomorrow is our 2nd Annual CFJ Family Day. We’ll be closed at the gym, but wide open at the Keel compound!
Family Day 2015 Flyer


12 minutes to find a 1 rep max push press

Metcon – “Helen”

Run 400 Meters
21 Kettlebell Swings (53/35)
12 Pull-Ups
Compare to July 28, 2014

Squat – Time Permitting

5×5 Back Squat at 80% – Go every 2 minutes