2017 May 12 WOD

Posted: May 11, 2017 in Uncategorized
Strength

20 minutes to complete Back Squats
6 @ 65%
4 @ 75%
2 @ 80%
2 @ 85%
1 @ 90%
Max unbroken at 80%

Metcon

21‐15‐9
Bike for Calories
Kettlebell Swings (72/53)
‐directly into‐
18‐12‐6
Row for Calories
Lateral Burpees over Rower
‐directly into‐
12‐9‐6
Squat Cleans (155/105)
200 meter Run

2017 May 11 WOD

Posted: May 10, 2017 in Uncategorized
Best Day EVER

Ten rounds, each for time of:
100 meter Sprint
Rest 90 seconds
Compare to May 19, 2016

2017 May 10 WOD

Posted: May 9, 2017 in Uncategorized
Strength

20 minutes to complete
3×3 Power Snatch
3×3 Overhead Squat

Metcon

“Heartbreak Kid”
3 RFT
10 Front Squats (185/135)
20 Chest to Bar Pull‐ups
50 Double Unders
Compare to November 7, 2016

2017 May 9 WOD

Posted: May 8, 2017 in Uncategorized
Strength

20 minutes to complete Deadlifts
8 @ 50%
6 @ 60%
4 @ 70%
2 @ 80%
1 @ 90%
1 @ 95%

Metcon

AMRAP 15
15 Box Jump Overs (24/20)
12 Ring Dips
9 Power Cleans (155/105)

2017 May 8 WOD

Posted: May 7, 2017 in Uncategorized
Strength/Skill

20 minutes to complete
7 sets of 2 Cleans + 1 Jerk

Metcon

Master’s Regional Qualifier Event #3
21-15-9
Shoulder to Overhead (135/95)
Chest to Bar Pull-ups

CFJ’s May Anniversaries

Posted: May 6, 2017 in Uncategorized

We’re happy to be celebrating 9 years with Coach Shea at CFJ! She started with us back when CFJ was in parking lots and globo gyms and we’re thankful for her commitment to her health and fitness and our community.

Other May CFJ anniversaries:
Luke and Jeff Simon – 5 years!
Megan Dennison – 4 years
Bryce Miller – 3 years
Jim Droke and Joe & Hollie Haggard – 2 years

2017 May 6 WOD

Posted: May 5, 2017 in Uncategorized

Yoga Saturday at 8am! Free for members and obly $5 for non-members.

Metcon

“Eva”
5 RFT
Run 800 meters
30 Kettlebell Swings (75/53)
30 Pull-ups
Compare to September 17, 2016

2017 May 5 WOD

Posted: May 4, 2017 in Uncategorized

Yoga tomorrow at 8!

Pre-Game

EMOMx12
Minute 1: 15/12 Calorie Row
Minute 2: 15 Kettlebell Swings/Goblet Squats (2 rounds of each)
Minute 3: Stretch/Mobilize Quads, Hip Flexors, T-spine

Metcon

“Karen”
150 Wall Balls for time

Compare to July 20, 2013

2017 May 4 WOD

Posted: May 3, 2017 in Uncategorized
Metcon

AMRAP 4
30 Power Snatches (95/65)
30 Overhead Squats (95/65)
Max Bar Facing Burpees in remaining time
-Rest 4 minutes-
AMRAP 4
20 Power Snatches (115/85)
20 Overhead Squats (115/85)
Max Bar Facing Burpees in remaining time
-Rest 4 minutes-
AMRAP 4
10 Power Snatches (135/95)
10 Overhead Squats (135/95)
Max Bar Facing Burpees in remaining time

Extra

Bike 1 mile (preferred) or Row 1000 meters for time.

2017 May 3 WOD

Posted: May 2, 2017 in Uncategorized
Metcon

EMOMx12
Odd: 15 Calorie Row
Even: 10 Handstand Push-ups

Back Squats

5 @ 55%
5 @ 65%
3 @ 75%
2 @ 85%
2 @ 90%
1 @ 95%
1 @ 100+
1 @ 100+
You may find a new 1 rep max Back Squat today!