21-15 & 9 rep rounds for time of:

Front Squat (Men 135 lbs, Women 85 lbs)

Toes to bar

Post time to responses.

“The Labor Day Challenge”

Event 1 (7:00am)- Escape From Turkey Mountain 5 Mile Trail Run

Event 2 (10:00am)- Max reps in 10 minutes of clean & jerk (ground to overhead)

Event 3 (11:30am)- One max rep set of pull-ups

There will be no regular classes offered today.  Instead the gym will be open from 10:00am to 12:00pm for “The Labor Day Challenge” events 2 & 3.  Have a happy and safe Labor Day!

Rest day

Don’t forget about The Labor Day Challenge tomorrow! The first event will be The Escape From Turkey Mountain 5 Mile Trail Run.  The second event will be a max rep clean & jerk (ground to overhead) in 10 minutes.  The third event will be a max rep set of  pull-ups.

The gym will open at 10:00am with the first heat of the clean and jerk starting at 10:20am.  The max rep set of pull-ups will follow the last heat of the clean and jerk.  There will be no regular classes and no daycare offered tomorrow.  Have a happy and safe Labor Day Weekend!!

As many rounds/reps as possible of:

10 minutes of:

200 Meter run

21 push jerks (Men 95 lbs, Women 65 lbs)

10 minutes of:

250 Meter row

21 Wall ball shots (Men 20 lb ball, Women 14 lb ball)

10 minutes of:

50 Double unders

21 Kettlebell swings (Men 55 lbs, Women 35 lbs)

Post total rounds/reps to responses.

There will be a 1 minute rest in between each 10 minute workout.

For time:
Run 800 meters
20 One arm dumbbell power snatches, alternating arms (Men 45 lb dumbbells, Women 25 lb dumbbells)
20 Dumbbell squat cleans (Men 45 lb dumbbells, Women 25 lb dumbbells)
100 Sit-ups
20 Dumbbell squat cleans (Men 45 lb dumbbells, Women 25 lb dumbbells)
20 One arm dumbbell power snatches, alternating arms (Men 45 lb dumbbells, Women 25 lb dumbbells)
Run 800 meters

Post time to responses.

For Labor Day, Monday, September 6th there will be a challenge we encourage all to participate in.  The first event will be the Turkey Mountain Trail Run at 7am.  You can sign up here.  The second event will be a max rep clean and jerk (ground to overhead) in 10 minutes.  The gym will open at 10:00am for warming up and this is when the load for the clean and jerk will be announced.  The clean and jerk will start at 10:20am and run in heats of 10 athletes until completed.  The 3rd and final event will be a one time attempt at a max rep set of pull-ups.  This event will start 15 minutes after the last heat of the clean and jerk.

The scoring:  You will take your total reps completed on the clean and jerk and pull-ups and add them together.  Then you will subtract your overall placing in the Turkey Mountain Trail Run.  For example:  52 reps for the clean and jerk, 36 reps for pull-ups and 19th overall placing in the trail run would = a score of 69.  The highest score wins.  There will be both male and female divisions.  The top male and female winners will receive a CFJ t-shirt.

21-18-15-12-9-6 and 3 rep rounds of:
Sumo deadlift high-pull (Men 75 lbs, Women 55 lbs)
Push jerk (Men 75 lbs, Women 55 lbs)

Post time to responses.

For Labor Day, Monday, September 6th there will be a challenge we encourage all to participate in.  The first event will be the Turkey Mountain Trail Run at 7am.  You can sign up here.  The second event will be a max rep clean and jerk (ground to overhead) in 10 minutes.  The gym will open at 10:00am for warming up and this is when the load for the clean and jerk will be announced.  The clean and jerk will start at 10:20am and run in heats of 10 athletes until completed.  The 3rd and final event will be a one time attempt at a max rep set of pull-ups.  This event will start 15 minutes after the last heat of the clean and jerk.

The scoring:  You will take your total reps completed on the clean and jerk and pull-ups and add them together.  Then you will subtract your overall placing in the Turkey Mountain Trail Run.  For example:  52 reps for the clean and jerk, 36 reps for pull-ups and 19th overall placing in the trail run would = a score of 69.  The highest score wins.  There will be both male and female divisions.  The top male and female winners will receive a CFJ t-shirt.

With a 20 minute time limit:

1 Strict pull-up (No kipping)

1 Push-up (Hands come off the floor at the bottom of the push-up)

1 Military ab mat sit-up (Hands interlaced behind the head with feet unanchored)

Add one rep to each exercise after each round completed.

Post rounds to responses.

10 Rounds for time of:

200 Meter run

10 Deadlifts (Men bodyweight, Women 3/4 bodyweight)

Post time to responses.

As many rounds as possible in 10 minutes of:

6 Dumbbell squat cleans (Men 45 lb dumbbells, Women 25 lb dumbbells)

12 Pull-ups

24 Double unders

Post rounds to responses.

Rest day