Archive for February, 2018

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.

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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!

2018 February 22 WOD

Posted: February 21, 2018 in Uncategorized

Join us for the live 18.1 announcement tonight at 7PM!

Metcon

AMRAP 3:
50′ Walking Lunge (No Weight)
35 AbMat Sit-ups
Max Calorie Row
rest 3 minutes
AMRAP 3:
50′ Walking Lunge (30’s/25’s)
35 AbMat Sit-ups
Max Calorie Row
rest 3 minutes
AMRAP 3:
50′ Walking Lunge (40’s/30’s)
35 AbMat Sit-ups
Max Calorie Row
rest 3 minutes
AMRAP 3:
50′ Walking Lunge (50’s/35’s)
35 AbMat Sit-ups
Max Calorie Row
*Increasing lunge weight but should be able to cover 50’ unbroken every round. Could consider sandbag zercher carry if not enough free weights or for a different challenge. Score is total calories.

2018 February 21 WOD

Posted: February 20, 2018 in Uncategorized
Warm-up

EMOMx8
Odd – 50 Double Unders
Even – 30 seconds max Handstand Push-ups (Shoulder Taps or L-sit DB Press)

Metcon

AMRAP 18:
18/12 Calorie Bike
15 Wallballs (20/14)
12 Alternating Dumbbell Snatches (50/35)
9 Toes to Bar

2018 February 20 WOD

Posted: February 19, 2018 in Uncategorized
Strength

15 minutes to complete
5×3 Push Press (from a rack)

Metcon

For Time:
50/35 Calorie Row
40 Kettlebell Swings (53/35)
30 Push Press (115/80) (from the floor)
40 Kettlebell Swings (53/35)
50/35 Calorie Row

2018 February 19 WOD

Posted: February 18, 2018 in Uncategorized
Strength

EMOMx10
3 second pause Front Squat from the floor

Metcon

“Dumbbell Elizabeth”
21-15-9
Dumbbell Squat Cleans (50/35)
Ring Dips
Similar to January 9, 2017

2018 February 17 WOD

Posted: February 16, 2018 in Uncategorized
Metcon

Teams of 3
AMRAP 25:
120/90 Calorie Bike*
75 Thrusters (95/65)
10 Rope Climbs
120/90 Calorie Bike
75 Power Snatches (115/80)
10 Rope Climbs
120/90 Calorie Bike
75 Clean and Jerks (135/95)
10 Rope Climbs
*2 guys/1 girl = 110, 1 guy/2 girls = 100 calories

2018 February 16 WOD

Posted: February 15, 2018 in Uncategorized
Strength

7×1 Power Clean + Hang Squat Clean + Front Squat – Go every 90 seconds

Metcon

For Time:
2k Row
200 Double Unders
10 Rounds of Chest to Bar “Cindy”*
*Cindy is 5 Pull-ups, 10 Push-ups, 15 Squats. If you are not proficient at C2B, complete regular pull-ups to keep the intensity up today.

Get to know a little more about Kimberley and help us celebrate her being named CFJ’s very 1st athlete of the month! I stole her before and after picture because WOW!!!

  1. Tell us about yourself.

I’m a 38 year old wife and mother of one energetic pre-teen. I have homeschooled her since 2nd grade.

  1. When did you start CF and what made you start?  

In 2012, my husband and I decided it was time for a change and we began eating smarter and exercising more. We both lost around 80 pounds that year. I was running for exercise on a regular basis, but he wanted to get stronger. He began CF in February of 2014. I began my CF journey in June 2014 with some intensive encouragement from members, specifically Stefanie Gatlin. I had never stepped foot into a gym before.

  1. What have you learned since starting CFJ?  

Since beginning at CFJ, I have learned so much about being strong and healthy. I love the way my increased strength has given me a new outlook on life. I don’t doubt my capabilities in everyday situations.

  1. What is your proudest CF moment to date?  

Can I really narrow it down to one? The first double under, a PR on a difficult lift, MVP for Friday night lights…so many other exciting moments. But I would have to say that any time I get to workout alongside friends and cheer them on and have them cheer me on, that’s a great moment at CFJ.

  1. What are your favorite workouts/heroes/girls/lifts/movements?  

One of my favorite lifts is the deadlift. And I’m learning to love double-unders now that I am getting more proficient at them!

  1. What are your CF goals?

My goals right now are to build endurance, increase my strength and get that first PU!!!

  1. What impact has CFJ had on your life outside of the gym?

CFJ has given me many things inside the box, but outside the box it has given me a whole new set of friendships that I cherish. The people at CFJ are some of the best around!!

  1. What do you enjoy doing besides CF?  

When I’m not at CF, it’s probably a Tuesday or a Thursday 😉 but seriously, I stay pretty busy homeschooling our daughter and being active with our church family.

  1. What tip(s) do you have for someone that is brand new or considering starting CF?

I would say it’s one of the best decisions you can make. This place has changed me for the better. It has made me stronger, outside and inside the box. Don’t underestimate yourself. Anyone can do this. Everything is scaleable to your abilities. You won’t regret the decision to better yourself and get stronger. It seems overwhelming at first since everything is new (at least it was to me), but give it time-don’t give up, keeping coming through the door and putting in the work. Once you see results, you’ll never look back!

  1. What else?

In the last year, I have really focused on my nutrition and how food affects my body and my performance. I have to say, without the guidance and encouragement from the coaches at CFJ, especially Jennie Keel, I couldn’t have been as successful as I have been to this point. CFJ has a phenomenal group of coaches that support and encourage inside and outside the box. CFJ is my second family- I wouldn’t trade them for anything!!!

2018 February 15 WOD

Posted: February 14, 2018 in Uncategorized
Warm-up

Every :90 Seconds x 5 Rounds:
7 Toes to Bar
7 Burpee Box Jump Overs (24/20)

WOD

On a running clock,
20 minutes to establish 1 rep max Bench Press
10 minutes to establish 1 rep max Pull-up
10 minutes to complete either: 500m Row for time or 1 minute Bike for Calories