Friday, March 20, 2020

CFJ,

We want to first thank you for your continued support and encouragement as we work through these recent changes. Our CFJ Community has truly been amazing and we know we are going to come out stronger on the other side of this craziness!

A few things we ask you to consider when utilizing the “reservation” system:

-Clearly it’s not ideal, and is going to really limit the number of athletes able to attend classes. Because of this, we ask that you keep your reservation to 24 hours and not book out for weeks in advance. 

-If you can, please consider alternating days that you attend a class at CFJ with an AT HOME WOD the following day. For example, coming to the gym M/W/F then doing an At Home WOD on T/TH/S. We hope that this will allow the majority of our members to attend a class at some point during the week.

-We will have the same schedule this Saturday, March 21st but ask that you sign up for the “Open Gym” time slots as well. It will look like: 10am-11am class & 11am-12pm class. It too will be limited to 10 individuals on the floor at any given time. Please plan to be finished with your WOD before the next time slot. 

We appreciate that each of you have been very diligent about cleaning your equipment and heading out when finished up. We know that the community is one of the BEST things about this place, but ask that you continue to keep loitering after class to a minimum. 

Finally, we ask that you do not bring your children with you to the gym for the time being. We realize this is an inconvenience for some of you and we really & truly are sorry.

As always, if you have any questions or concerns please don’t hesitate to reach out to Breck or myself.

We appreciate you all.

 

-AHD (AT HOME WOD)-

3 ROUNDS FOR TIME OF:

400M RUN

24 V-UPS

12 HAND STAND PUSH-UPS OR 4 WALL-CLIMBS

 

7min AMRAP:
– 42 Doubles
– 21 KBS 24/16kgs RX+32/24 MRX 20/12kgs
– 15 WallBall Sit-Ups 20/14lbs MRX 14/10lbs
– 9 Hand Release Push-Ups
Rest 3min
For Time: 
– 42 Doubles
– 21 KBS
– 15 WallBall Sit-Ups
– 9 Hand Release Push-ups

15 thoughts on “Friday, March 20, 2020”

  1. Strength & Conditioning
    5 sets
    Bench Press (6-8 reps)
    Max Reps on PLU’s (12, 14, 15, 14, 15) – 70 total *working on butterfly

    WOD – Rx
    2rds + 2 WBSU

    1rd for time: 1:53

    thanks breck

  2. Worked OHS w/bamboo

    5 rds for time
    10 alt L/R DB snatch 25#
    10 KB SDHP 35#
    10 alt stationary lunges
    10 strict push ups

    Time = 14:58

  3. Shoutout to my boy Dave Dunham, he is booked into more classes on Zen Planner in the next 30 days than he has gone to in the last 4 years

    Also, rumor is he has all the toilet paper stacked up in his garage

  4. From Casa de Garrett:

    Tiger Blood (Ben Bergeron)
    3 rounds for time
    10 C&J (135#)
    10 cals on Bike (modifies from 400m run)
    6:33

    Then 5 min on bike (2 min @70%/2 min @80%/:30 sec @90%/:30 sec @100%)

  5. W/ 55# DBs
    Sally squats, resting at the top
    Made it through 19
    5 rds of
    10DL
    10HPC
    10PP
    10 One arm power snatch
    Run to Richmond (~.4 miles?)
    34:40

  6. Bench press strength 5×4 1 1/2 reps
    135-135-140-140-140

    WOD Rx
    1: 2 + 5 HRPUs
    2: 1:51

    All dubs unbroken today! Pretty stoked about that!

    Thankful to still have the ability to use the gym. Thank you Breck and Nicole

  7. Strength-
    1&1/2 BP- 5 sets @4 reps- 185, 205, 185, 185, 185

    Wod Rx-
    1) 2+6 HRPU’s (3 reps shy of 3 rounds)
    2) 1:58

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