Thursday 12/31 – Normal day hours except evening 5PM and 6PM only
Friday 1/1 – ONE WOD at 1PM
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
5×3 Shoulder Press
Compare to December 1, 2015
Thursday 12/31 – Normal day hours except evening 5PM and 6PM only
Friday 1/1 – ONE WOD at 1PM
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
4 RFT
14 Alternating Dumbbell Snatch (55/35)
14 Toes to Bar
400 Meter Run
Thursday 12/31 – Normal day hours except evening 5PM and 6PM only
Friday 1/1 – ONE WOD at 1PM
15 minutes to complete
5×2 Front Squat
EMOMx24
Minute 1 – 5 Heavy Thrusters
Minute 2 – 10 Strict Pull-Ups
Minute 3 – 15 Box Jump Overs
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+
3 RFT
10 Ground to Overhead (135/95)
400 Meter Run
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 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.
For time:
Row 1000 Meters
immediately followed by…
Five rounds of:
20 Wall Ball Shots (20/14)
10 Ring Dips
4×5 Bench Press
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)
20 minutes to complete
5×3 Deadlift
Compare to November 24
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.
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)
15 minutes to complete
5×6 Front Squats
3 second descent, 1 second pause, explode up
Compare to December 16
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
20 minutes to complete 3 sets, not for time, of:
3-5 Bar Muscle-Ups
5 Dumbbell Snatches/arm
30 Unbroken Double-Unders
3 RFT:
Run 400 Meters
21 Kettlebell Swings (53/35)
12 Pull-Ups
