Archive for February, 2018

2018 March 1 WOD

Posted: February 28, 2018 in Uncategorized

Join us at 7PM tonight to watch the live announcement. We’ll take 1 member of each team to go head to head on 18.2 immediately following the announcement to earn your team 10 points instead of 2! Who’s ready to get it out of the way and earn your team some points?!

Metcon

Pick your movements and treat them as low intensity skill work if you’re completing 18.2 on Friday. If you’re not competing Friday, pick hard movements and push your pace. Goal is to improve efficiency at a movement, mobility that is lacking and just move in prep for 18.2

2 rounds of EMOMx10 with 5 minute rest between

Odd: Movement 1

Even: Movement 2

Feel free to repeat same 2 movements in round 2 or do 2 totally different movements. It’s your day to improve.

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2018 February 28 WOD

Posted: February 27, 2018 in Uncategorized

Strength

15 minutes to build to a “heavy” 3 position Snatch. Squat Snatch if you can. Go up in weight only if you feel good AND the answer is “yes.” I don’t recommend exceeding 7 loaded sets in anticipation of FNL.

Metcon

AMRAP 5
Buy In: 30 x 25′ Shuttle Sprints
AMRAP in time remaining:
3 Squat Snatches (115/80)
6 Lateral Barbell Burpees

rest 5 minutes

AMRAP 5
Buy In: 30 x 25′ Shuttle Sprints
AMRAP in time remaining:
3 Squat Snatches (115/80)
6 Lateral Barbell Burpees

2018 February 27 WOD

Posted: February 26, 2018 in Uncategorized
Warm-up

EMOM x 8:
5 Deadlifts (50%)
Time remaining until the :40 second mark:
Max Kipping Handstand Push-ups or positioning work

Metcon

5 Rounds:
1:00 Assault Bike
1:00 Wallballs (20/14)
1:00 Double Unders
1:00 Rest

2018 February 26 WOD

Posted: February 25, 2018 in Uncategorized
Metcon

AMRAP 20:
3 Kettlebell Swings (53/35)
3 Hand-Release Pushups
3 Calorie Row
Add (3) Repetitions Each Round

18.1 Weekly Challenges

Posted: February 25, 2018 in Uncategorized

Don’t miss a chance to win your team some bonus points this week! Let me know if you have any questions!

When you complete the free throws, the person counting for you can help retrieve the ball.

The broad jump is a standing broad jump, 2 feet to 2 feet, measuring from where the toes start to where they land.

Sunday 18.1

Posted: February 25, 2018 in Uncategorized

Just a reminder that we will be open today from 1 until 3. Come cheer on your friends in 18.1! Last heat starts at 2:30.

Nutrition Challenge Winners!

Posted: February 24, 2018 in Uncategorized

Congrats to everyone that worked so hard for those 5 weeks! Everyone did so well and literally every person that checked back in made progress!

I stated in the start that we would have a winner for most body fat percentage lost and most lean muscle gained. I am SO impressed by some of these numbers!

Our body fat % loss winner is BARB with a 7.6% drop!!!

Honorable mention because WOW these numbers are amazing for 5 weeks…SHEA COOPER with 4.8% (PR!), Kimberley with 4.6%, Chelsea Edwards with 4.5%, Kelly Martin with 4.3%, Alaina Graham with 4.2% and also Joe Fortner with 3.8% and 13.5# loss! No muscle wasting for any of these athletes, which is a MAJOR win when cutting body fat!

Our over all pounds of muscle gained winner was Kimberley Goff, followed closely by Kelly Martin! So proud of the hard work these ladies and all of the participants put in to this challenge!

Although I didn’t plan on it in the start of the challenge…2nd place in both categories will be receiving a prize as well!

Congrats to everyone on the progress and lessons learned! You can pick up your prize off the bulletin board on the back of my office door!

Happy Saturday!

Posted: February 23, 2018 in Uncategorized

We’re open for regular classes today at 9 and 10:30! Come see us!

Teams of 2:
400m run (together)
3 rope climbs each
50 deadlifts (155/115)
50 back squats (155/115)
50 box jumps (24/20)

18.1!!!

Posted: February 22, 2018 in Uncategorized
Metcon

Non-CFJ members are $10 to drop in for judging. You must contact us prior to showing up.

Friday Night Lights

Posted: February 22, 2018 in Uncategorized

We’re so excited for another Open season! Since this is the 1st year for many of you, I wanted to put out a few helpful tidbits of info!

1. If you’re on a FNL team, we are competing for weekly points. There are many ways to get your team points: sign up for the Open (5), come to Friday Night Lights (2), complete the WOD at a time other than Friday night (1), judge your friends (0.5 for everyone you judge), complete “bonus” challenges announced weekly (varies), go above and beyond on team spirit (varies).

2. We will have no classes on Friday night. Normal classes on Friday morning, but on Friday afternoon we will only compete and judge and cheer. You can come workout on Friday afternoon EVEN if you didn’t sign up for the Open or FNL.

3. We will open the gym on Sunday during the Open (5 weeks) for people to have an opportunity to complete the workout. We will open the doors at 1 and plan to close the doors at 3. That means the heats will run maybe 1:15-2:30.

4. If you need to complete the workout outside of the “special times” we’re opening for the Open workout (Friday night and Sunday afternoon) it will be up to you to make sure you have someone to judge you. There’s usually plenty of people standing around but we can’t guarantee it and please know that we will be running regular classes which means clocks and rigs and other equipment will be in use in class.

5. Have fun! Seriously. Don’t stress, enjoy the experience!

6. Non-CFJ members are $10 to drop in for judging. Please email or message prior to showing up.

Let us know if you have any questions!