Archive for March, 2017

 A new hero

Posted: March 31, 2017 in Uncategorized

Hero: “Liam”

For time:
Run 800 meters with a 45-lb. plate
100 Toes to Bar
50 Front Squats (155/105)
10 Rope Climbs
Run 800 meters with a 45-lb. plate

Partition the reps as needed. Start and finish with the run.

U.S. Army Sgt. 1st Class Liam J. Nevins, 32, of Middlebury, Vermont, was killed by small arms fire while conducting combat operations in Paktia Province, Afghanistan, on Sept. 21, 2013. Nevins was assigned to Operational Detachment Alpha 9521, Bravo Company, 5th Bn., 19th Special Forces Group, based in Fort Carson, Colorado.

His friends remember him as a cut above when it came to fitness. He enjoyed hiking and running outdoors, as well as the full gamut of CrossFit movements, from Olympic lifting to gymnastics.


He is survived by his mother, Victoria, father, William, fiancée, Julie Huynh and sisters, Maeve and Raven.

2017 March 31 WOD

Posted: March 30, 2017 in Uncategorized

We will have yoga this weekend (4/1) and on 4/8 & 4/22. No yoga on April 15th or 29th.

Strength/Skill

15 minutes to complete 7 sets of
Clean & Jerk 1.1

Metcon

100 Power Cleans (135/95)*
*every minute on the minute, complete 5 Bar Facing Burpees until you reach 100 Power Cleans

2017 March 30 WOD

Posted: March 29, 2017 in Uncategorized
Squats

15 minutes to complete
3×3 Front Squats with 3 second descent and 1 second pause at bottom, explode up

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)
Compare to March 29, 2017

2017 March 29 WOD

Posted: March 28, 2017 in Uncategorized
Metcon

5 RFT
Run 600 meters
12 Chest to Bar Pull-ups
12 Handstand Push-ups
Compare to March 28, 2016

2017 March 28 WOD

Posted: March 27, 2017 in Uncategorized
Strength

20 minutes to complete Deadlifts*
8 @ 50%
6 @ 60%
4 @ 70%
2 @ 75%
2 @ 85%

*If you do not know your 1 rep max Deadlift, build to a load that feels heavy for 2 reps but that you have NO form breakdown on. Use that number to calculate the 1 rep max value you should use for the coming weeks of deadlifts.

Metcon – 15.1

AMRAP 9
15 Toes to Bar
10 Deadlifts (115/75)
5 Snatches (115/75)
Compare to October 24, 2016

2017 March 27 WOD

Posted: March 26, 2017 in Uncategorized
Metcon

Three sets for max calories/reps of:
60 seconds of Bike for Calories
Rest 60 seconds
60 seconds of Strict Pull-Ups
Rest 60 seconds
60 seconds of Rowing for Calories
Rest 60 seconds
60 seconds of Burpee Box Jump-Overs (24/20)
Rest 60 seconds
Compare to April 21, 2016

Strength

5×3 Bench Press

17.5 Sunday

Posted: March 25, 2017 in Uncategorized

We will be opening up Sunday 1-3 for 17.5. Don’t skip this last Open WOD! It is a treat.

CFJ Anniversaries

Posted: March 25, 2017 in Uncategorized

Happy 5 years to Lindsey Bradford today!

We haven’t posted anniversaries in a while so we would also like to celebrate the commitment of all of the athletes below:

January
Jennie – 9 years
Matt Z – 6 years
Jay Walker and Jessica Crosnoe – 5 years
Julie Barker, Ericka Pasco and Jennifer Norris – 4 years
Mark Goff – 3 years
Tracy Dillon, Brian Smith, Ashley Jackson and Blake Stegall – 2 years
Sarah Shankle, Eric & Ashley Bausch and Joe Fortner – 1 year

February
Tanya Favara – 6 years
Tim Pritchard, Dan & Denise Slater – 4 years
Tim Chilcutt – 3 years
Jeffrey Vasquez – 1 year

March
Justin Alexander – 4 years

Happy Saturday!

Posted: March 24, 2017 in Uncategorized

We have yoga today at 8! Free for members and only $5 for visitors.

WOD
AMRAP 30
2 person teams, alternate movements
10 Burpee Pull-ups
100′ Farmer’s Carry (72/53
15 Power Clean (155/105)

I do pullups, you do carry, I do PC’s, you do pullups…

17.5

Posted: March 23, 2017 in Uncategorized

Join us for the last week of the Open season! Doors will open at 4 this afternoon. Heats will start at 4:30.

We do have yoga tomorrow!

17.5
10 RFT
9 Thrusters (95/65)
35 Double Unders