December 2013

December 31, 2013

Tuesday 131231

There will be an 8am and 10am class offered today.  All other classes are canceled.

In teams of 2, complete for time:

10 sets of the bear complex sequence

Power clean

Front squat

Push press

Back squat

Push press

(one team member completes the complex then the other goes.  This continues until 10 sets are completed (5 each).  If the complex is not completed then that athlete must start over from the beginning of the complex.)

20 sets of 50’ sled pushes (one team member does a 50’ push then the other does a 50’ push.  Continue this until 20 sets of 50’ are completed)

30 Partner deadlifts (both team members lifting the same bar at the same time)

40 Burpee muscle ups or burpee pull-ups (alternate b/w team members each rep)

50 Box jumps (Men 30”, Women 24”)(alternate b/w team members each rep)

Post loads and time to responses.

Christina (Push-up)

Holiday Hours:

Tuesday, December 31st-8am & 10am

Wednesday, January 1st-11am

December 31, 2013 Read More »

December 28, 2013

Saturday 131228

For time:

400 Meter run

10 Burpees

20 Dumbbell Squat cleans (Men 45 lbs, Women 25 lbs)

30 Box jumps (Men 24″ box, Women 20″ box)

40 Dumbbell Push Press (Men 45 lbs, Women 25 lbs)

50 Squats

800 Meter run

50 Double unders

40 Dumbbell deadlifts (Men 45 lbs, Women 25 lbs)

30 Toes to bar

20 Dumbbell thrusters (Men 45 lbs, Women 25 lbs)

10 Burpees

400 Meter run

Post time to responses.

Compare to October 31, 2009.

CFJ class

Holiday Hours:

Tuesday, December 31st-8am & 10am

Wednesday, January 1st-11am

December 28, 2013 Read More »

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