Archive for June, 2017

2017 July 1 WOD

Posted: June 30, 2017 in Uncategorized

We’ll have yoga this morning at 8:00. Free for members and only $5 for nonmembers.

Metcon

30 Calorie Row
30 Box Jump Overs (24/20)
30 Power Snatches (75/55)
30 Toes to Bar
30 Power Snatches
30 Box Jump Overs
30 Calorie Row

For those that can’t get enough:
10 Deadlifts (275/185)
10 Calorie Bike
8 Deadlifts (315/225)
15 Calorie Bike
6 Deadlifts (365/255)
20 Calorie Bike
4 Deadlifts (405/285)
25 Calorie Bike
2 Deadlifts (425/295)
*1 Barbell, you change the weights

2017 June 30 WOD

Posted: June 29, 2017 in Uncategorized

We will have yoga Saturday at 8:00!

Strength

15 minutes to build to a 3 rep max Power Clean*
*These are to be touch and go (TNG) unless you have a limitation

Metcon

21-15-9
Dumbbell Hang Squat Cleans (50/35)
Handstand Push-ups
600m Run

2017 June 29 WOD

Posted: June 28, 2017 in Uncategorized
Skills

15 minutes to find:
a) max Chest to Bar Pull-ups in 1 minute
b) 1 rep max Weighted Pull-up

Tabata**

Tabata x 6, then rotate
Bike for Calories
Renegade Rows
Double Unders
V-ups/Sit-ups
DB or KB Floor Press
**I recommend getting a team of no more than 5 together and setting up a team station. Everyone start at one station and rotate in order.

2017 June 28 WOD

Posted: June 27, 2017 in Uncategorized

Brett will be opening up for an 8:30 class today for anyone interested.

Metcon

AMRAP 4
400m Run
15 Burpees Over Bar
Max Power Cleans (135/95)
-Rest 4 minutes-
AMRAP 4
400m Run
10 Burpees Over Bar
Max Power Cleans (155/105)
-Rest 4 minutes-
AMRAP 4:00:
400m Run
5 Burpees Over Bar
Max Power Cleans (185/135)

ROMWOD

2017 June 27 WOD

Posted: June 26, 2017 in Uncategorized
Warm-up: “Isabel”

For time (5 minute cap):
30 Snatches (135/95)
Compare to July 6, 2016

Metcon

6 RFT
13 Thrusters (95/65)
14 Pull-ups

2017 June 26 WOD

Posted: June 25, 2017 in Uncategorized
Metcon

7 RFT
10 Front Rack Reverse Lunges (5/leg, alternating)
10 Power Cleans (135/95)
20 Lateral Hops over Barbell (1 jump = 1 rep)
200m Row
Rest 1:00 between rounds

CFJ is CLOSED today!

Posted: June 24, 2017 in Uncategorized

We will not have yoga or CrossFit today. We are closed for our annual Buffalo River trip.

2017 June 23 WOD

Posted: June 22, 2017 in Uncategorized

Please remember that we will be CLOSED tomorrow for our annual Buffalo River trip.

Strength/Skill

20 minutes to complete
7×2 Snatch @ 60-85%

Metcon

“Jackie”
1000m Row
50 Thrusters (45#)
30 Pull-ups
Compare to February 22, 2017

2017 June 22 WOD

Posted: June 21, 2017 in Uncategorized

Please remember that we will be closed this Saturday for our annual Buffalo River trip!

Strength

20 minutes to complete
6×3 Front Squat

Conditioning

3 RFT
20 Calorie Bike (Run 300)
20 Calorie Row
Rest 1:00

or

4x400m Run, 1:00 rest between runs

For those of you that will be going to the Buffalo river with us this Saturday, you might want to read through this post if you’ve never been. 

For those of you that have not signed up, we still have extra canoes reserved if you would like to go. We have several individuals wanting to go so maybe some of y’all can partner up OR you can rent a kayak from them and go solo. If you rent or bring your own kayak, my understanding is the cost is the same. If it is less, I will obviously give you your change!
 

IT IS SUPPOSED TO RAIN so we will make a decision Friday about whether or not we’ll go. We typically go if there’s a small chance of sporadic rain but will cancel in the event of lots of rain. It’s not fun in heavy rain. 

We will meet at 7:15 at exit 108 in the Patty’s (restaurant) parking lot. Get off the exit and take a right; Patty’s will be on your left after the Dollar General Store. We will be leaving there at 7:30. We canoe out of Heath’s Canoe Rental in Lobelville. It’s 7ish miles off of exit 143. You do not have to meet us at 108 but we must all be at Heath’s to check in by 8:30. Do not be late.

The cost is $45 per canoe…not per person and must be cash. You will pay me on the morning of and I will make one payment for our trip. This covers the cost of a cushion to sit on. 

Things to consider bringing:
-Food and drinks for 9 hours
-Cooler
-Sunscreen
-Garbage bag for your boat
-Bungee straps to hold all of your stuff to your canoe in the event of a flip. Don’t forget these.
-Clean and dry clothes/towel to leave in the car for the trip home
-Cheap sunglasses
-Hat, long sleeve shirt in case of sunburn
-Dry box/bag for your phone
-Regular flip flops are not advised, you need something with a back strap so it will stay on when you walk through water. Some people are fine with flip flops.
-Cash payment

Let us know if you have any questions.