2017 August 7 WOD

Posted: August 6, 2017 in Uncategorized
Strength

20 minutes to complete 5×5 Back Squat

Metcon

5 RFT:
400m Run
15 Power Snatches (75/55)

2017 August 5 WOD

Posted: August 4, 2017 in Uncategorized

There will be no yoga this weekend.

Metcon

Teams of 2:
10-9-8-7-6-5-4-3-2-1
Squat Clean (135/95)
100m Run
*Partner 1 completes 10 reps and 100m run, then partner 2 completes 10 reps and 100m run. Partner 1 completes 9 reps and 100m run, then partner 2 completes 9 reps and 100m run and so on…

CFJ’s August Anniversaries

Posted: August 4, 2017 in Uncategorized

Hey Joy and Cherie, it’s been 5 years! Ups and downs and births and kids and all, the story started 5 years ago and we’re glad to have you still working hard and making progress!

2017 August 4 WOD

Posted: August 3, 2017 in Uncategorized

There will be no yoga this weekend.

Metcon – Open Test

AMRAP 20:
50 Wall Balls (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Ring Muscle-Ups
Compare to April 24, 2017

Extra

3×5 Front Squats

2017 August 3 WOD

Posted: August 2, 2017 in Uncategorized
Metcon

EMOMx12
Odd: 15 Calorie Row
Even: 10 Handstand Push-ups
Compare to May 3, 2017

ROMWOD

2017 August 2 WOD

Posted: August 1, 2017 in Uncategorized
Metcon

AMRAP 9
6 Strict Pull-ups
9 Front Squats (135/95)

Extra Work

Muscle-up work. Ring Thing, false grip pull-ups, banded transitions, controlled kip swings. Or skill of choice.
If you have muscle ups, go for a max unbroken set. Then complete 5 sets at approximately 30% of that max number, resting 30 seconds between sets.

2017 August 1 WOD

Posted: July 31, 2017 in Uncategorized
Warm-up

EMOMx8
Odd: 3 Snatches
Even: 5 Clean & Jerks

Metcon

“The Chief”
5 rounds of AMRAP 3:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats
1 minute rest between rounds.

Compare to January 4, 2017

2017 July 31 WOD

Posted: July 30, 2017 in Uncategorized
Strength/Skill

15 minutes to complete
3×3 Overhead Squats

Metcon

21-15-9
DB Snatches (50/35, alternating)
Calorie Row
-directly into-
21-15-9
Box Jump Overs
Pull-ups

2017 July 29 WOD

Posted: July 28, 2017 in Uncategorized

We have yoga today at 8!

Happy Saturday folks, come see us at 9:00 or 10:30!

600m Run
2 rounds of:
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerks
600m Run
2 rounds of:
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerks
600m Run
2 rounds of:
12 Deadlifts (155/105)
9 Hang Power Cleans
6 Push Jerks
600m Run

2017 July 28 WOD

Posted: July 27, 2017 in Uncategorized

Join us for yoga Saturday morning at 8!

Strength

20 minutes to complete
5×5 Front Squat

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
12 Thrusters (95/65)
12 Toes to Bar
… continue adding 3 reps per round until time is up.