December 2017

December 23, 2017

Saturday 171223

“The Jingle Bell Grinch” by DB
For Time:
-800m Run
– 80 Jingle Bell Swings 55/35# RX+ 70/55# MRX 45/25#
-800m ROW
-80 Double-unders
-600m Run
– 60 Jingle Bell Squats
-600m ROW
– 60 Double-Unders
-400m Run
– 40 Jingle Bell Swings
-400m ROW
-40 Double-unders
-200m Run
– 20 Jingle Bell Swings
-200m ROW
– 20 Jingle Bell Lunges (alt legs/stationary)
-100m Run
– 10 Jingle Bell Swings
-100m ROW
– 10 Jingle Bell Lunges

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HOLIDAY SCHEDULE

Saturday, December 23rd: Regular schedule

Monday, December 25th: CLOSED –Merry Christmas CFJ!

Tuesday, December 26th: 4:30pm, 5:30pm & 6:30pm Classes are Canceled.  All Regular Morning Classes 5:00am, 6:00am, 9:30am and 12:00pm Will Be Offered. 

December 23, 2017 Read More »

December 22, 2017

Friday 171222

DB’s Annual 12 Days of Christmas WOD!

FOR TIME:
-1 Power Snatch 95/65 55+ 75/55
-2 Thrusters 95/65 55+ 75/55
-3 SDHP 95/65 55+ 75/55
-4 Barbell Push-Ups 55+ Push-ups
-5 KettleBell Swings 55/35lbs 55+ 45/25
-6 Box Jumps 24/20″ 55+ Step-Ups Okay
-7 Pull Ups
-8 Toes to Bar
-9 Wall Balls 20/14 10′ 55+ 20/10 9′
-10 Deadlifts 95/65 55+ 75/55
-11 Hang Power Clean 95/65 55+ 75/55
-12 Barbell Burpees
*You move through the workout using the same format as the song. Complete 1 Power Snatch, then 2 Thrusters and 1 Power Snatch, then 3 SDHP, 2 Thrusters and 1 Power Snatch. Time stops when you finish all 12 exercises.

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Compare to December 23, 2016.

Join us this afternoon for our annual CFJ Holiday Celebration!  There is no 4:30pm class today.  We will open the doors at 5pm and start DB’s “12 Days of Christmas” WOD around 5:30pm.  Dress up in a fun Christmas outfit and bring a side or beverage of your choice. 

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December 22, 2017 Read More »

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