December 29, 2012

Saturday 121229

“CrossFit Games 2012 Final WOD”

“Power Elizabeth”

21-15-9

Power clean (Men 135 lbs, Women 95 lbs)

Ring dips

“Power Isabel”

30 reps for time of:

Power snatch (Men 135 lbs, Women 95 lbs)

“Fran”

21-15-9

Thruster (Men 95 lbs, Women 65 lbs)

Pull-ups

There will be a 12 minute time limit on each workout.  Athletes will start the next WOD at the

end of each 12 minute time cap.

Post times to responses.

Class Schedule for New Year’s Eve and New Year’s Day

Monday, December 31st, “New Year’s Eve”- 9am & 11am (all other classes are canceled)

Tuesday, January 1st, “New Year’s Day”- 9am & 11am (all other classes are canceled)

The CFJ Nutrition Challenge has officially filled up! Good luck to all the participants! This will certainly be a life changing experience. We encourage everyone to check out Paige’s blog, CFJfit4life on the left side of our website. Helpful tips and tons of other useful nutrition information is posted there daily! Again, good luck to all of you who are participating in the challenge. Here’s to a happy and healthy 2013!

December 29, 2012 Read More »

December 28, 2012

Friday 121228

As many rounds as possible in 20 minutes of:

50 Double unders

40 Walking lunge steps

30 Hand release push-ups

20 Pull-ups

10 Handstand push-ups

Post time to responses.

On Monday, December 31st, ” New Year’s Eve” and Tuesday, January 1st, “New Year’s Day” there will be a 9am & 11am class offered.  All other classes are canceled. 

The nutrition challenge is filling up fast!  There are only 3 spots left!  It is first come first serve, so if you have reserved a spot but have not yet paid you need to do so soon because once we reach 25 paid participants it will be filled!  

Measurements and weigh-in for the nutrition challenge will be Saturday, January 5th at 12:00pm.  If for some reason you will not be able to make that date please e-mail Paige at paigemillspaugh@crossfitjenks.com and make arrangements to do your measurements and weigh-in this Saturday, December 29th at 12:00pm.  

The next CrossFit 101 will start Wednesday, January 2nd at 6:30pm.  The dates for the CrossFit 101 will be as follows:

Wednesday, January 2nd- 6:30pm

Thursday, January 3rd- 6:30pm

Saturday, January 5th-11:00am

Tuesday, January 8th- 6:30pm

Thursday, January 10th-6:30pm

Saturday, January 12th- 11:00am

December 28, 2012 Read More »

December 26, 2012

Wednesday 121226

There will be a 9am & 11am class offered today.  All other classes are canceled.

Team Workout (2 Men, 2 Women)

For time:

5000 Meter row (each team member must row at least 500 meters: one rower per team)

400 Double unders (each team member must do 100 double unders)

300 Kettlebell swings (Men 55 lbs, Women 35 lbs)(each team member must do 75 swings)

200 Pull-ups (each team member must do 50 pull-ups)

100 Thrusters (Men 135 lbs, Women 95 lbs)(each team member must do 25 thrusters)

Post time to responses.

Rules:  Each team will have 1 rower, 1 pull-up bar for men and 1 pull-up bar for women, 1 kettlebell for men and 1 kettlebell for women, 1 barbell for men and 1 barbell for women.  There can only be one male and one female on the same exercise at a time but all team members can be working at the same time.

December 26, 2012 Read More »

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