Archive for December, 2015

2015 December 31 WOD

Posted: December 31, 2015 in Uncategorized
Holiday Hours

Thursday 12/31 – Normal day hours except evening 5PM and 6PM only
Friday 1/1 – ONE WOD at 1PM

Metcon

AMRAP 4
5 Hang Squat Snatch (135/95)
10 Burpees Over the Barbell
Rest 2 minutes, and then…
AMRAP 4
10 Power Cleans (135/95)
20 Pull Ups
Rest 2 minutes, and then…
AMRAP 4
15 Box Jump-Overs
30 Wall Ball Shots
Compare to November 18

Strength

5×3 Shoulder Press
Compare to December 1, 2015

2015 December 30 WOD

Posted: December 30, 2015 in Uncategorized
Holiday Hours

Thursday 12/31 – Normal day hours except evening 5PM and 6PM only
Friday 1/1 – ONE WOD at 1PM

Skills

Every 2 minutes, for 12 minutes:
Minutes 1-2 & 7-8: 2 Rope Climbs
Minutes 3-4 & 9-10: L-Sit Hold x 30 seconds accumulated time
Minutes 5-6 & 11-12: Handstand Walk

Metcon

4 RFT
14 Alternating Dumbbell Snatch (55/35)
14 Toes to Bar
400 Meter Run

2015 December 29 WOD

Posted: December 29, 2015 in Uncategorized
Holiday Hours

Thursday 12/31 – Normal day hours except evening 5PM and 6PM only
Friday 1/1 – ONE WOD at 1PM

Strength

15 minutes to complete
5×2 Front Squat

Metcon

EMOMx24
Minute 1 – 5 Heavy Thrusters
Minute 2 – 10 Strict Pull-Ups
Minute 3 – 15 Box Jump Overs

2015 December 28 WOD

Posted: December 28, 2015 in Uncategorized
Skills

20 minutes to complete 10 sets of:
Clean & Jerk x 1.1
Suggested loading per set (by %): 60, 65, 70, 75, 80, 85, 85, 90, 90, 90+

Metcon

3 RFT
10 Ground to Overhead (135/95)
400 Meter Run

2015 December 26 WOD

Posted: December 26, 2015 in Uncategorized
Super Fun

In teams of two, with only one person working at a time, complete:
100 Burpees
200 Kettlebell Swings
300 Squats
600 Meter Run*
300 Squats
200 Kettlebell Swings
100 Burpees
*Both teammates will run at the same time, but the first partner to complete the run cannot start the squats until their teammate returns.

Merry Christmas, CFJ!

Posted: December 25, 2015 in Uncategorized

Merry Christmas from our family to all of our CFJ family. We love and appreciate you all and hope you have a joyous day with your other family!

We are closed today but will be open tomorrow with a full schedule…yoga at 8, regular classes at 9:00 and 10:30.

OPEN GYM 8:00-9:00

Posted: December 24, 2015 in Uncategorized
Metcon

For time:
Row 1000 Meters
immediately followed by…
Five rounds of:
20 Wall Ball Shots (20/14)
10 Ring Dips

Strength – Time Permitting

4×5 Bench Press

2015 December 23 WOD

Posted: December 23, 2015 in Uncategorized

Christmas Schedule
TODAY, Wednesday 12/23 – 5AM, 6AM, 5PM, 6PM classes only
Thursday 12/24 – Open Gym 8AM-9AM
Friday 12/25 – CLOSED
Saturday 12/26 – 9 AND 10:30 classes (we WILL have yoga)

Strength

20 minutes to complete
5×3 Deadlift
Compare to November 24

Metcon

AMRAP 15
10 Ground to Overhead (135/95)
100 Meter Run*
10 Burpee Pull-Ups
100 Meter Run*
*In the event of rain, we will sub 50 high knee single unders for each run.

2015 December 22 WOD

Posted: December 22, 2015 in Uncategorized

Christmas Schedule
Wednesday 12/23 – 5AM, 6AM, 5PM, 6PM classes only
Thursday 12/24 – Open Gym 8AM-9AM
Friday 12/25 – CLOSED
Saturday 12/26 – 9 AND 10:30 classes (we WILL have yoga)

Squat

15 minutes to complete
5×6 Front Squats
3 second descent, 1 second pause, explode up
Compare to December 16

Metcon

Three sets for max reps of:
60 seconds of Wall Ball Shots
Rest 60 seconds
60 seconds of Push-Ups
Rest 60 seconds
60 seconds of Box Jump-Overs
Rest 60 seconds

2015 December 21 WOD

Posted: December 21, 2015 in Uncategorized
Skills

20 minutes to complete 3 sets, not for time, of:
3-5 Bar Muscle-Ups
5 Dumbbell Snatches/arm
30 Unbroken Double-Unders

Metcon – “Helen”

3 RFT:
Run 400 Meters
21 Kettlebell Swings (53/35)
12 Pull-Ups