Archive for March, 2016

2016 March 31 WOD

Posted: March 31, 2016 in Uncategorized
Metcon

3 RFT
21 Box Jumps (24/20)
12 Thrusters (95/65)
3 Muscle-ups (or 6 C2B+6 Dips)

Strength

5×3 Bench Press
Compare to December 7, 2015

2016 March 30 WOD

Posted: March 30, 2016 in Uncategorized
Strength

20 minutes to complete 10 sets of:
Clean & Jerk x 1.1
Compare to December 28, 2015

Metcon

EMOMx14
Odd: 5 Cleans, any style
Even: 10 Toes to Bar

2016 March 29 WOD

Posted: March 29, 2016 in Uncategorized

BIG GUNS TIGHT BUNS is claiming the GOLD! Congrats to the winning team and to everyone that participated in our first annual Friday Night Lights event!

Test

20 minutes to find 1 rep max Back Squat
Suggested loading:
Set 1 – 5 reps @ 55%
Set 2 – 5 reps @ 65%
Set 3 – 3 reps @ 75%
Set 4 – 2 reps @ 85%
Set 5 – 2 reps @ 90%
Set 6 – 1 rep @ 95%
Set 7 – 1 rep @ 101+%
Set 8 – 1 rep @ 101+%

Compare to February 15, 2016

Metcon

5 rounds, go every 4 minutes:
25 Wall Ball Shots
50 Double Unders

Note times for each round and add them for total working time (e.g., 1:28 + 1:32 + 1:30 + 1:34 + 1:36 = 7:10)

2016 March 28 WOD

Posted: March 28, 2016 in Uncategorized
Metcon

5 RFT
Run 600 meters
12 Chest to Bar Pull-ups
12 Handstand Push-ups

Happy Easter, CFJ!

Posted: March 27, 2016 in Uncategorized

We will be open today to judge 16.5 from 1:30-3:30! Come see us and help us finish off this Open season!

Happy Saturday CFJ!

Posted: March 26, 2016 in Uncategorized

Remember there is no yoga today! We’ll be back on normal schedule next weekend.

Teams of two, AMRAP 30 of:
400 Meter Run
30 Kettlebell Swings (72/53)
20 Box Jump-Overs (24/20)

Team members will alternate movements with only one member working at any one time. Partner 1 will run, partner 2 will swing, partner 1 will jump, partner 2 will run…

16.5 is…14.5!

Posted: March 25, 2016 in Uncategorized

21-18-15-12-9-6-3 reps for time of:
Thrusters (95/65)
Burpees

2016 March 24 WOD

Posted: March 24, 2016 in Uncategorized

Tonight is our last Open viewing party! Join us for the 7PM release of 16.5 on the big screen!

Metcon
EMOMx16
Minute 1: (15/12) Cal Row/Bike
Minute 2: 15 Wallballs
Minute 3: 15 Sit-Ups
Minute 4: 15 DB Push Press

Adjust the reps and weights as needed based on how you feel and what might come up tomorrow!

Post-WOD
Work on your mobility and a skill (or lack of ☺)

2016 March 23 WOD

Posted: March 23, 2016 in Uncategorized

Strength/Skill
EMOMx10
2 Cleans, any style, climb as able
Similar to August 11, 2015

Metcon
5 RFT:
10 Burpees
35 Double unders
Compare to February 23, 2015

NO YOGA this Saturday 3/26!

Posted: March 22, 2016 in Uncategorized

Sorry guys, but we don’t have an instructor for yoga this weekend. We should be back on schedule next weekend.