Archive for December, 2017

2018 January 1 WOD

Posted: December 31, 2017 in Uncategorized

We will have one class today at 10AM.

“Dallas 5”

5 minutes of:
Burpees
-then-
5 minutes of:
7 Deadlifts (155/105)
7 Box Jumps (24/20)
-then-
5 minutes of:
Turkish Get-ups (40/25 DB)
-then-
5 minutes of:
7 Snatches (75/55)
7 Push-ups
-then-
5 minutes of:
Row for calories

Complete as many reps as possible at each 5 minute station. Rest 1 minute between stations.

Compare to July 22, 2017

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2017 December 30 WOD

Posted: December 29, 2017 in Uncategorized
Metcon

Teams of 3, AMRAP 30:
12 Calorie Row
12 Power Snatches (95/65)
12 Wall Balls (20/14)
12 Box Jump Overs
One partner working at a time, alternate movements.

Compare to February 4, 2017

2017 December 29 WOD

Posted: December 28, 2017 in Uncategorized
Strength

EMOMx10
1 Heavy Thruster (from the floor)

Metcon

AMRAP 8:
3 Thrusters (95/65)
3 Toes to Bar
6 Thrusters (95/65)
6 Toes to Bar
9 Thrusters (95/65)
9 Toes to Bar

Compare to July 28, 2017

2017 December 28 WOD

Posted: December 27, 2017 in Uncategorized
Warm-up – Strength

10 minutes to complete
2×20 Back Rack Reverse Lunges

Metcon

AMRAP 15
20/15 Calorie Bike or Row
20 Box Jumps (24/20)
10 Deadlifts (245/165)

2017 December 27 WOD

Posted: December 26, 2017 in Uncategorized
Skills

EMOMx5
5 TnG Power Clean & Jerks

Metcon

5 Rounds On the 4:00
30 Air Squats
20/15 Calorie Row
7 Clean and Jerks (135/95)

Posted: December 26, 2017 in Uncategorized

January 2018 Fundamentals 1

If you want to know more about our fundamentals class, check out this link! Our fundamentals is a requirement for all new members prior to joining any other classes. Spaces are limited, reserve quickly! We look forward to working with you!

2017 December 26 WOD

Posted: December 25, 2017 in Uncategorized

We’ll be running on a reduced schedule today. We’ll have classes at 6AM, 10AM, 5PM & 6PM. We hope to see you!

Strength

15 minutes to complete
5×3 Overhead Squat

Metcon

20 Power Snatches (115/80)
20 Barbell-Facing Burpees
20 Overhead Squats (115/80)
20 Barbell-Facing Burpees
20 Squat Snatches (115/80)

Merry Christmas CFJ!

Posted: December 24, 2017 in Uncategorized

We will be closed on Monday, December 25th for Christmas. We promise you won’t lose your fitness in a day!

We will be running on a reduced schedule Tuesday, December 26th. We’ll have classes at 6AM, 10AM, 5PM, 6PM.

CFJ Christmas!

Posted: December 22, 2017 in Uncategorized

We will have our normal WOD times today, 9:00 and 10:30. Come ready to WOD to a 12 Days of Christmas themed WOD. There will be a prize for the best Christmas outfit!

Our Christmas party will follow the 10:30 WOD. Please bring food to share. We will be exchanging gifts Dirty Santa style, so bring a ~$10-15 gift if you want to get in on the gift stealing/giving!

“12 Days of Christmas”

1 Rope Climb
2 Handstand Push-ups
3 24″ Box Jumps
4 Pull-ups
5 Burpees
6 Toes to Bar
7 Wall Balls (20/14)
8 KB Swings (53/35)
9 Overhead Lunges (per side, 45/35 Plate)
10 Front Squats (95/65)
11 Hang Power Cleans (95/65)
12 Power Snatches (95/65)

Compare to December 17, 2016

Perform just like the song:
1
2-1
3-2-1
4-3-2-1 and so on.

Always start with the new movement and work your way back down.

2017 December 22 WOD

Posted: December 21, 2017 in Uncategorized
Metcon

“Heartbreak Kid”
3 RFT
10 Front Squats (185/135)
20 Chest to Bar Pull‐ups
50 Double Unders
Compare to May 10, 2017

Extra Strength

4×15 Unbroken Deadlifts (225/155)
*Rest as little as needed between rounds to keep them unbroken.