May 2013

Friday 130531

For time:

1200 Meter run

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

30 Toes to bar

800 Meter run

20 Kettlebell swings

20 Toes to bar

400 Meter run

10 Kettlbell swings

10 Toes to bar

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A Couple friendly Reminders For the Month of June..

Our CFJ BootCamp will begin next Tuesday, June 4th at 5:30pm! It will be every Tuesday and Thursday and is included in your monthly membership. Make sure to bring a bottle of water and sunscreen or a hat to shield you from the sun as it will be held primarily outdoors. 

Also, CrossFit Kids will be starting SUMMER hours on Tuesday, June 4th. Class will now be from 9:30am to 10:30am on Tuesday and Thursday rather than at the normally scheduled 4:30pm.  If you’d like to sign your kiddo up or if you have any questions please let us know!

Thursday 130530

“Jackie”

1000 meter row
50 Thrusters (Men 45 lbs, Women 35 lbs)
30 pull-ups

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Compare to February 14, 2013.

Wednesday 130529

21-15-9 reps for time of:
Deadlift (Men 315 lbs, Women 205 lbs)
Box jump (Men 30″ box, Women 24″ box)

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Compare to August 29, 2012.

Tuesday 130528

As many rounds as possible in 20 minutes of:

10 Alternating dumbbell snatches (Men 45 lb dumbbell, Women 30 lb dumbbell)

20 Sit-ups

30 Double unders

Post rounds to responses.

A Couple friendly Reminders For the Month of June..

Our CFJ BootCamp will begin next Tuesday, June 4th at 5:30pm! It will be every Tuesday and Thursday and is included in your monthly membership. Make sure to bring a bottle of water and sunscreen or a hat to shield you from the sun as it will be held primarily outdoors. 

Also, CrossFit Kids will be starting SUMMER hours on Tuesday, June 4th. Class will now be from 9:30am to 10:30am on Tuesday and Thursday rather than at the normally scheduled 4:30pm.  If you’d like to sign your kiddo up or if you have any questions please let us know!

Monday 130527

There will be one class today at 10:00am.  All other classes are canceled.  

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Post time to responses.

Compare to May 19, 2012.