Archive for June, 2016

2016 June 30 WOD

Posted: June 30, 2016 in Uncategorized
Strength

20 minutes to complete 5×3 Bench Press
Compare to June 9, 2016

Metcon

3 RFT:
20 Pull-Ups
40 Kettlebell Swings (53/35)
Compare to July 16, 2015

8:30 class Friday!

Posted: June 29, 2016 in Uncategorized

There will be an 8:30 class this Friday, 7/1.

2016 June 29 WOD

Posted: June 29, 2016 in Uncategorized
Strength

EMOMx8
1 Squat Clean @ 80%
-rest 2 minutes-
EMOMx8
1 Squat Snatch @ 80%

Metcon

“Nancy”
5 RFT
400 m Run
15 Overhead Squats (95/65)
Compare to February 19, 2016

2016 June 28 WOD

Posted: June 28, 2016 in Uncategorized
Strength

20 minutes to find 1 rep max Jerk (any style) or complete 10×1
Compare to April 7, 2016

Metcon

21-15-9
DeadLifts (275/185)
Box Jumps (30/24)
Compare to December 26, 2014

2016 June 27 WOD

Posted: June 27, 2016 in Uncategorized
Metcon

“Fran”
21-15-9
Thrusters (95/65)
Pull-ups
Compare to April 7, 2015

Extra

Row 2K or go for a ride or run.

2016 June 25 WOD

Posted: June 25, 2016 in Uncategorized

Yoga with Lynsey at 8 today!

Hero: “Blake”

4 RFT:
100-ft Walking Lunge with 45lb plate held overhead
30 Box Jumps (24/20)
20 Wall Balls (20/14)
10 Handstand Push-Ups
Compare to August 10, 2013

2016 June 24 WOD

Posted: June 24, 2016 in Uncategorized
Metcon

3 RFT:
3 Jerks (185/135)
4 Front Squats (185/135)
5 Power Cleans (185/135)
30 Pull-ups
40 Push-ups
50 Sit-ups

2016 June 23 WOD

Posted: June 23, 2016 in Uncategorized
Metcon

Four rounds of:
4 minutes to complete:
25 Kettlebell Swings (72/53)
Run 400 Meters
Double Unders x Max Reps
Rest 4 minutes between rounds
Compare to July 14, 2015

ROMWOD

17 minutes of bliss

New CFJ Coach!

Posted: June 22, 2016 in Uncategorized

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One of these guys has joined our coaching staff! Luke Butler (left, for those of you that may not know) will be heading up some of your classes soon! We enjoy having him in our classes as a hard working and motivating athlete and we are confident he will be an excellent fit for our team. Be sure to welcome him into his new role!

2016 June 22 WOD

Posted: June 22, 2016 in Uncategorized
“31 Heroes”

Teams of 2,
AMRAP 31:
8 Thrusters (155/105)
6 Rope Climbs
11 Box Jumps (30/24)
*One partner always running 400m with 45/25 plate
Compare to August 23, 2014