2018 June 12 WOD

Posted: June 11, 2018 in Uncategorized

200 Meter Run
16/12 Calorie Row
12 Chest to Bar Pull-Ups
8 Alternating Dumbbell Snatches


3 sets not for time:
10 Dumbbell Floor Press
10 “Perfect” Push-ups
10 Bent Over Rows


Congrats to Joy on receiving our athlete of the month recognition and for earning her charity (Alamo First Baptist Church Relay for Life Team) a donation!

1. Tell us about yourself.
I’m a 41 year old potty mouthed stay-at-home mom. We are currently in the process of building a dog boarding kennel and my life mostly consists of dogs, puppies, and toddler demands.

2. When did you start CF and what made you start?
I started in August 6 years ago. I was running and working out at home doing, what I thought, were some pretty tough workouts by myself but I was bored. I wanted/needed a buddy to hold me accountable. My friend asked if I had heard of CF. I had. But group workouts were never my thing. I’m a bit of a loner or one-on-one person. We came to a Saturday class at CFJ. Got our butts kicked. And I was hooked.

3. What have you learned since starting CFJ?
1. A shy, non-athletic, introvert can do “sporty things” within a group. 2. No matter how my day is going I will leave CFJ better. 3. Set goals if you want something to change. Then make it happen.

4. What is your proudest CF moment to date?
When I was able to do Helen Rx. My first bar muscle. And walking through the front door for the first time.

5. What are your favorite workouts/heroes/girls/lifts/movements?
Murph. Glen. Pretty much any chipper.

6. What are your CF goals?
At this moment I want to perfect my bar muscle. GET my ring muscle up and eventually… Please? Maybe?? Conquer double unders?

7. What impact has CFJ had on your life outside of the gym?
I’ve realized I’m capable of more. In all aspects of my life. Mentally and physically. You can teach an old dog new tricks. I’m also a bit more willing to step outside my comfort zone because that is where you find the good stuff.

8. What do you enjoy doing besides CF?
I cook and bake A LOT and I like to share. I’m always up for good pizza & beer. And if we happen to have a long conversation about the color, taste, hops or ABV of said beer then even better.

9. What tip(s) do you have for someone that is brand new or considering starting CF?
Do it. Don’t stress about walking through the door. Come in and just do it. And then… LET’S DO IT AGAIN!

10. Freestyle writing if I left anything out!
CFJ is the best place to “be better.” The coaches are absolutely amazing and I learn something new and different from each one of you. My favorite day of the week is Monday because I start it off at CFJ.

2018 June 11 WOD

Posted: June 10, 2018 in Uncategorized

Cluster, climbing


For Time:
21 Lateral Barbell Burpees
21 Power Cleans (135/95)
15 Lateral Barbell Burpees
15 Hang Squat Cleans (135/95)
9 Lateral Barbell Burpees
9 Thrusters (135/95)

2018 June 9 WOD

Posted: June 8, 2018 in Uncategorized

For Time:
50/35 Calorie Row
800 Meter Run
30 Power Snatches (115/80)
800 Meter Run
10 Rope Climbs


3 Rounds, not for time
Max Bodyweight Bench Press
Max Strict Pull-ups
200 meter KB Front Rack Carry

2018 June 8 WOD

Posted: June 7, 2018 in Uncategorized


Odd – 1 Front Squat – 5 count down, 1 count pause, then up
Even – 5 Deficit Handstand Push-ups


In Teams of 3, AMRAP 25:
9/6 Calorie Bike
6 Burpees over Bag/Ball
100 Meter Weighted Run (Pick a weight you can R.U.N. with)
Partners complete full rounds before switching.

If Completing Individually, Complete As:
On the 3:00 x 7 Rounds:
9/6 Calorie Assault Bike
6 Burpees over Bag/Ball
100 Meter Weighted Run

2018 June 7 WOD

Posted: June 6, 2018 in Uncategorized

7 rounds – Go every 2 minutes
36 Double Unders
9 Toes to Bar
3 Power Cleans*
*Build in weight if able

2018 June 6 WOD

Posted: June 5, 2018 in Uncategorized

15 minutes to complete
5×5 Push Press
Similar to October 11, 2017
Direct compare to August 23, 2017


300m Run
25 Wall Balls (20/14)
20 1-Arm Dumbbell Hang Power Clean and Jerks (50/35) – Alternate every 5 reps

2018 June 5 WOD

Posted: June 4, 2018 in Uncategorized

20 minutes to complete Back Squats
10 Reps @ 78%
8 Reps @ 83%
5 Reps @ 87%
3 Reps @ 91%
1 Rep @ 96%


For Time:
40-30-20-10: Sit-Ups
20-15-10-5: Calorie Bike or Row (not what you did yesterday)
10-7-5-2: Deadlifts (275/185)

2018 June 4 WOD

Posted: June 3, 2018 in Uncategorized


Toes to Bar
Bike/Row for Calories or Run 200m
*between each round, 50’ Front Rack Walking Lunge

2018 June 2 WOD

Posted: June 1, 2018 in Uncategorized

For Time:
10 Bear Complex (135/95)
20 Burpee Box Jump Overs (24/20)
30 Toes to Bar
40 Alternating Dumbbell Snatches (50/35)
50 Overhead Walking Lunges (45/35)
40 Pull-ups
30 GHD Sit-ups
20 Handstand Push-ups
10 Rope Climbs


Front Squats
6 Reps @ 70%
4 Reps @ 75%
2 Reps @ 80%
6 Reps @ 73%
4 Reps @ 78%
2 Reps @ 83%
6 Reps @ 76%
4 Reps @ 81%
2 Reps @ 86%