We are CLOSED today!

Posted: December 24, 2016 in Uncategorized

Merry Christmas to you all! We are taking off today to spend time with our family and enjoy this Christmas weekend together. We wish you all the peace and happiness this weekend.

We will be open on Monday on a modified schedule. We will have classes at 6AM, 10AM, 5PM & 6PM.

We will be back on regular schedule on Tuesday.

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Comments
  1. Brett Christensen says:

    @ CFJ:
    1.) ROMWOD
    2.) “12 Days of CrossFit”
    1 Squat Snatch (165/115#)
    2 Box Jumps (30/24″)
    3 Push Presses (165/115#)
    4 Bar Muscle-ups
    5 Hang Power Cleans (165/115#)
    6 Chest Slapping Pushups
    7 Deadlifts (165/115#)
    8 T2B
    9 Kettlebell Swings (70/53#)
    10 Jumping Lunges (10 each side – 20 total)
    11 Wallballs (30/20#)
    12 Cal Assault Bike
    *Do 1, then 2-1, then 3-2-1, then 4-3-2-1….
    Total time = 49:47 Rx’d rough stuff
    3.) 4 * 12 dumbbell bench press: 50/65/65/65
    4.) ROMWOD

  2. Cara says:

    Hero “Luke”
    400m run
    15 C&J
    400M run
    30 T2B
    400m run
    45 WB
    400m run
    45 KBS
    400m run
    30 ring dips
    40 m run
    15 Weighted Lunges
    400m run

    33:49

    Subbed all runs for 500 m rows except for 1 round that I did wall touches.
    C&J – either 90 or 95#
    T2B – had to do in singles on short bar as the Speal bar was taken and I slide right off the tall bars
    14# WB – I only did 30 and realized that while I was rowing so went back for my 15 more reps before I started KBS
    35# KBS
    subbed 14# med ball sit-ups for ring dips
    WL – either 90 or 95#
    Finished at 31:41 – realized after cleaning everything up that I didn’t do my last row. Did that in 2:08.

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