December 2019

Thursday, December 26, 2019

There will be a 6:00am, 8:00am, and 10:00am class offered today.  All other classes are canceled.

“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

Compare to December 22, 2018.

CFJ Holiday Schedule:
Thursday, December 26th- 6:00am, 8:00am and 10:00am (all other classes canceled)                                                                                                    Friday, December 27th- Regular class schedule

Thursday, December 26, 2019 Read More »

Wednesday, December 25, 2019

Merry Christmas CFJ!

All classes canceled today.

CFJ Holiday Schedule:
Wednesday, December 25th (Christmas Day)- CFJ CLOSED
Thursday, December 26th- 6:00am, 8:00am and 10:00am (all other classes canceled)                                                                                                    Friday, December 27th- Regular class schedule

Wednesday, December 25, 2019 Read More »

Tuesday, December 24, 2019

There will be an 8:00am and 9:30am class offered today.  All other classes are canceled.
 
Team WOD “Santa’s Helpers” by DB
For Time: 
 
Elves’ Helen (working at same time)
-P1 = 400m Run -P2 -21 KBS -12 Pull-ups
-P2 = 400m Run -P1 -21 KBS -12 Pull-ups
-P1 = 400m Run -P2 -21 KBS -12 Pull-ups
 
Elves’ Angie (alternating/take turns)
-P2 & P1 = 100 Pull-ups (1 works 1 rests)
-P1 & P2 = 100 Push-ups (1 works 1 rests)
-P2 & P1 = 100 Sit-ups (1 works 1 rests)
-P1 & P2 = 100 Air Squats (1 works 1 rests)
 
Elves’ Kelly (working same time & alternate)
-P2 = 400m Run -P1 -30 WallBalls
-P2 & P1 30 Alternating Box Jumps
-P1 = 400m Run -P2 -30 WallBalls
-P1 & P2 30 Alternating Box Jumps
-P2 = 400m Run -P1 -30 WallBalls
-P2 & P1 -30 Alternating Box Jumps
-P1 = 400m Run -P2 -30 WallBalls
-P1 & P2 -30 Alternating Box Jumps
-P2 = 400m Run -P1 -30 WallBalls

CFJ Holiday Schedule:
Tuesday, December 24th (Christmas Eve)- 8am and 9:30am (all other classes canceled)
Wednesday, December 25th (Christmas Day)- CFJ CLOSED
Thursday, December 26th- 6:00am, 8:00am and 10:00am (all other classes canceled)                                                                                                    Friday, December 27th- Regular class schedule

Tuesday, December 24, 2019 Read More »

Monday, December 23, 2019

The 6:30pm class is canceled tonight.

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.

Compare to December 21, 2018.

CFJ Holiday Schedule:
Monday, December 23rd- 6:30pm class is canceled 
Tuesday, December 24th (Christmas Eve)- 8am and 9:30am (all other classes canceled)
Wednesday, December 25th (Christmas Day)- CFJ CLOSED
Thursday, December 26th- 6:00am, 8:00am and 10:00am (all other classes canceled)                                                                                                    Friday, December 27th- Regular class schedule

Monday, December 23, 2019 Read More »

Sunday, December 22, 2019

Rest day

CFJ Holiday Schedule:
Monday, December 23rd- 6:30pm class is canceled 
Tuesday, December 24th (Christmas Eve)- 8am and 9:30am (all other classes canceled)
Wednesday, December 25th (Christmas Day)- CFJ CLOSED
Thursday, December 26th- 6:00am, 8:00am and 10:00am (all other classes canceled)                                                                                                    Friday, December 27th- Regular class schedule

Sunday, December 22, 2019 Read More »

Scroll to Top