Saturday, November 16, 2019

For Time: 
-Run 600
-10 HSPU RX+ Strict MRX 2/4″ Rise
-20 Air Squats
-Row 200 or A-Bike 0.5km
-15 C2B Pull-Ups
-30 Air Squats
-Run 400
-20 S2O 115/75 RX+ 135/95 MRX 95/65
-40 Air Squats
-Row 400 or A-Bike 1km
-20 Pull-Ups
-40 Air Squats
-Run 200
-15 Split Jerk (alt feet)
-30 Air Squats
-Row 600 or A-Bike 1.5km
-10 Bar MUs MRX 10 C2B & 10 Bar Dips or 10 Burpee C2B
-20 Air Squats

**The CFJ Winter Apparel line continues! The ORDER FORM will close on Tuesday Nov. 19th at 11:59pm, so be sure to get your order in before its too late.  The orders will be available for pick-up starting on Friday Dec, 6th from the gym.

Friday, November 15, 2019

3min Ascending AMRAP:
-5 Russian KBS 24/16kgs RX+32/24 MRX 20/12
-1 Burpee (1″ jumps clap OH)
-10 Rus KBS
-2 Burpee; 15-3; 20-4; 25-5;…
REST 3min
3min Ascending AMRAP:
-5 Hang Power Clean 95/65 RX+ 115/75
-5 Barbell Push-Ups MRX 75/55
-6 HPC
-6 Push-Ups; 7-7; 8-8; 9-9;…
REST 3min
3min Ascending AMRAP:
-5cal Row or A-Bike
-5 Squat Cleans
-6cal Row
-6 Sqt Cleans; 7-7; 8-8; 9-9;…
*Athletes Choice on order of AMRAPs*

**The CFJ Winter Apparel line continues! The ORDER FORM will close on Tuesday Nov. 19th at 11:59pm, so be sure to get your order in before its too late.  The orders will be available for pick-up starting on Friday Dec, 6th from the gym.

Thursday, November 14, 2019

For Time: 
-50 HSPU MRX 2/4″ Rise or 10 Wall Walks
-50cal Row or A Bike or Ski Erg
-50 WallBalls 20/14lbs 10/9′ MRX 20/10 9′
-50 Box Jumps/Step-ups 24/20″ RX+ 30/24″ MRX 20/18″
-50cal Row or A Bike or Ski Erg
-50 S2O 95/65 RX+ 115/75 MRX 75/55

**The CFJ Winter Apparel line continues! The ORDER FORM will close on Tuesday Nov. 19th at 11:59pm, so be sure to get your order in before its too late.  The orders will be available for pick-up starting on Friday Dec, 6th from the gym.

Wednesday, November 13, 2019

“Nikoleta” by DB
3min AMRAP:
– RUN or ROW 400m
-Max Reps Ring Muscle-Ups MRX Max Ring Dips
Rest 30sec
3min AMRAP:
– ROW or RUN 400m (opposite of last)
-Max Reps Bar Muscle-Ups MRX Max Bar Dips
Rest 1min
2min AMRAP:
– RUN or ROW 200m
-Max Reps C2B Pull-Ups
Rest 1:30sec
2min AMRAP:
– ROW or RUN 200m (opposite of last)
-Max Reps Pull-Ups
Rest 2min
4min AMRAP:
– RUN 200m & ROW 200m
-Max Reps Burpee Pull-Ups

Compare to November 20, 2018.

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