December 18, 2018

Tuesday 181218

12min AMRAP:
-6 T2B
-12 WallBalls 20/14lbs 10/9′ MRX 20/10 9′
-6 Pull-Ups
-12 Thrusters 95/65 MRX 75/55

Post rounds and reps to comments.

Join us Friday, December 21st @4:30PM for our annual CFJ holiday party! The 4:30pm and 5:30pm classes will be canceled and instead we will be doing DB’s Annual 12 days of Christmas WOD! Feel free to bring your family and friends & beverage of your choice to celebrate post-workout! We encourage you to dress up in Christmas attire!

CFJ Holiday Schedule:
Monday (Christmas Eve)- 8am & 10am ONLY
Tuesday (Christmas Day)- CLOSED
Wednesday – 5am, 6am, 9:30am & Noon- all evening classes are canceled.
Thursday starts back our regular class schedule.

December 17, 2018

Monday 181217

“The Equalizer” by DB
For Time: 
-18 Deads 175/115 RX+ 205/135 MRX 135/95
-9 Hang Power Cleans
-6 S2O
-200m Row or Run or 0.5km A-Bike
-12 Deads
-6 Hang Power Cleans
-3 S2O
-400m Row or Run or 1km A-Bike
-9 Deads
-3 Hang Power Cleans
-1 S2O
-600m Row or Run or 1.5km A-Bike

Post time to comments.

Join us Friday, December 21st @4:30PM for our annual CFJ holiday party! The 4:30pm and 5:30pm classes will be canceled and instead we will be doing DB’s Annual 12 days of Christmas WOD! Feel free to bring your family and friends & beverage of your choice to celebrate post-workout! We encourage you to dress up in Christmas attire!

CFJ Christmas Week Schedule:
Monday (Christmas Eve)- 8am & 10am ONLY
Tuesday (Christmas Day)- CLOSED
Wednesday – 5am, 6am, 9:30am & Noon- all evening classes are canceled.
Thursday- regular class schedule.

December 15, 2018

Saturday 181215

Today, Open Gym 10:00am-12:00pm is canceled.

For Time: 
-600m Row or Run or 1.5km A-Bike
-21 Thrusters 95/65 MRX 75/55
-21 Pull-Ups
Rest 3min / Add Wt
-400m Run or Row or 1km A-Bike (opposite)
-15 Thrusters 115/75 MRX 95/65
-15 C2B Pull-Ups
Rest 2min / Add Wt
-0.5km A-Bike or 200m Run or Row (opposite)
-9 Thrusters 135/95 MRX 115/75
-9 Bar MUs

Post total time minus 5 minutes rest to comments.

December 14, 2018

Friday 181214

This Saturday, December 15th Open Gym 10:00am-12:00pm is canceled.

“The Kitchen Sink” by DB
For Time:
2 Rounds of:
“Cindy”
-5 Pull-ups
-10 Push ups
-15 Air Squats
then
-35 KB SDHP 55/35# RX+ 70/55# MRX 45/25#
-Run 400m
2 Rounds of:
-5 Squat Clean Thrust/S2O
-10 Dips (RX+ ring strict / RX/MRX bar kip)
then
-35 Russian KBS
-ROW 400m
2 Rounds of:
-15 DeadLifts
-10 T2B
then
-35 KBS
-100 Double-unders
2 Rounds of:
-15 HSPU or 5 Wallwalks
-5 OHS
then
-35 Military Sit-ups (anchored) RX+ GHD
-Run or ROW 400m or A Bike 1km
2 Rounds of: 
-2 Rope Climbs 15′ MRX 10′
-15/10 Barbell Push-ups MRX 15/10 HRPU
**Barbell Loads 115/75 RX+ 135/95 MRX 95/65**

Post time to comments.

Compare to December 15, 2017.

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