October 2014

Friday 141031

“Lumberjack 20″

20 Deadlifts ( Men 275 lbs, Women 185 lbs)

Run 400m

20 KB swings (Men 70 lbs, Women 45 lbs)

Run 400m

20 Overhead Squats (Men 115 lbs, Women 75 lbs)

Run 400m

20 Burpees

Run 400m

20 Pullups (Chest to Bar)

Run 400m

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

Run 400m

20 DB Squat Cleans (Men 45lbs each, Women 25 lbs)

Run 400m

Post time to responses.

Compare to August 3, 2013.

Reminders & Upcoming Events:

Ladies, if you’d like to purchase a Lulu-CFJ sports bra, please pick yours out at the LuluLemon store by this Saturday. I’d like to have them to the print shop by Monday. If you have any questions, e-mail Nicole at nicoleberry@crossfitjenks.com

Saturday, November 1st @ 9am (Free Intro Class is Canceled)
Join us for the “KannonBall” WOD this Saturday morning as we show our support for a local little Boy and his Mother who is working to bring awareness to Lennox Gastaut Syndrome- a form of Epilepsy. The WOD is open for anyone and everyone to participate in so please bring your friends and family. If you would like to donate please visit this site:
http://www.lgsfoundation.org/crossfit

Saturday, November 1st @ 6pm
CFJ Nightmare on Elm Street Halloween Party!! Wear your scariest costume and come hang out with good friends for a spookin’ good time! Bring your favorite side dish & beverage of your choice. We WILL be giving away a prize (one month’s membership- valued at 125.00) for the best costume that will be voted on by your peers. So, dress your best folks!

** This will be an adult party so please make arrangements for the kiddos!

Thursday 141030

For time:

15 Snatches (95#, 65#)

100 Double unders

12 Snatches (115#, 75#)

100 Double unders

9 Snatches (135#, 95#)

100 Double unders

6 Snatches (155#, 105#)

100 Double unders

3 Snatches (175#, 115#)

Post time to responses.

Wednesday 141029

As many rounds as possible in 5 minutes of:

Power clean (135#, 95#)

Front squat

Press

Back squat

Press

*The press can be a thruster.

Post rounds to responses.

Upcoming Events:

Saturday, November 1st @ 9am
Join us for the “KannonBall” WOD this Saturday morning as we show our support for a local little Boy and his Mother who is working to bring awareness to Lennox Gastaut Syndrome- a form of Epilepsy. The WOD is open for anyone and everyone to participate in so please bring your friends and family. If you would like to donate please visit this site:
http://www.lgsfoundation.org/crossfit

Saturday, November 1st @ 6pm
CFJ Nightmare on Elm Street Halloween Party!! Wear your scariest costume and come hang out with good friends for a spookin’ good time! Bring your favorite side dish & beverage of your choice. We WILL be giving away a prize (one month’s membership- valued at 125.00) for the best costume that will be voted on by your peers. So, dress your best folks!

** This will be an adult party so please make arrangements for the kiddos!

Tuesday 141028

As many rounds as possible in 20 minutes of:

200 Meter run

15 Kettlebell swings (55#, 35#)

10 Burpees

Post time to responses.

Announcements & Upcoming Events:

Congratulations to our CFJ Master’s Team, “Snatch Masters” on their 4th Place finish at last weekend’s HOA 6 competition! Great job Team, we are so proud of you all!

Saturday, November 1st @ 9am
Join us for the “KannonBall” WOD this Saturday morning as we show our support for a local little Boy and his Mother who is working to bring awareness to Lennox Gastaut Syndrome- a form of Epilepsy. The WOD is open for anyone and everyone to participate in so please bring your friends and family. If you would like to donate please visit this site: 
http://www.lgsfoundation.org/crossfit

Saturday, November 1st @ 6pm
CFJ Nightmare on Elm Street Halloween Party!! Wear your scariest costume and come hang out with good friends for a spookin’ good time! Bring your favorite side dish & beverage of your choice. We WILL be giving away a prize (one month’s membership- valued at 125.00) for the best costume that will be voted on by your peers. So, dress your best folks! 

** This will be an adult party so please make arrangements for the kiddos!

Monday 141027

“Christine”

3 Rounds for time of:

500 Meter row

12 Deadlifts (Men Bodyweight, Women 3/4 bodyweight)

21 Box jumps (20”)

Post time to responses.

Compare to December 12, 2012.