Saturday 140503
Just a friendly reminder that we will not be holding our regular CrossFit classes today. Instead, join Linda for some Boot Camp action! All are welcome and class times will be the same (9am &10am). The 11am Free introductory class is canceled.
Once you’re finished with your workout, head to Bixby and support the CFJ crew and all of the competitors battling it out in the Spartan Challenge!
Heck yea Spartans!
Grace as Rx’d – 3:45 (PR)
First time doing this Rx’d!! I love Grace!!
Good luck to all the competitors today! Go do work!
Good job to all the athletes that participated in the Spartan Challenge. The last WOD looked like pure hell!!
Thanks so much to all the CFJ crew that supported the Spartans today. CFJ Shoulder Pain, I’ll bring your winning package to the gym. Amazing work by all competitors today! While I did test run all the events, I didn’t do them in one day or in 90+ degree heat! You guys are studs! Thanks again for making it such a fun day of competition!
Spartan challenge
225# squat clean PR
THanks Scott for working out with me
Thanks Tyler and Loren- you put on a great event
Awesome event!!
Congrats to all CFJ competitors!!! I had a great time watching all of you! You each did fantastic!
Great job everyone. I had a blast today. Fantastic job Loren and Tyler!
Congratulations to all the Crossfit Jenks competitors at the Spartan Challenge…been enjoying all the photos on FB!
9:00 AM Boot camp w/Ryan, J B, Joan, Stephanie, Lisa and Kristi
10:00 AM w/Dana, Chris and Santiago (Chris and Santiago had just finished the 5K Jenks run!)
Warm Up:
400 M Line jog (person in back sprints to front, then the next person in back sprints..etc..continues for entire 400M)
100 Jumping jacks
30 lunges
30 Kettlebell Swings
30 squats
20 push ups
10 burpees
Bear crawl around entire gym
(If finished before the others, jogged 200M )
3 rds: *
200M Farmer Carry w/dumbells
30 box jumps
30 Kettlebell swings
* (ea round, go up in weight w/dumbbells). If you have to put down the DB’s,
2 burpee penalty)
then:
2 minutes of sit ups
5 rds partner Wall ball WOD:
One set of partners shuffle to end of gym and back throwing ball back and forth
while rest of the partners do sit ups throwing ball ti ea other. Then next set of
partles shuffle down while all others continue w/sit ups. (Parntered w/Dana)
Partners sit back to back and pass ball around in circle 30 times
Wall sits holding the ball out in front for as long as possible
Plank hold for as long as possible
10:00 am finished about 10 minutes early so Dana did this one:
5 pull ups
4 inch worms
3 squat jump holds (hold in squat for 10 secs)
2 squat shuffles (about 60 feet)
1 burpee
Start w/1 burpee, then 2 squat shuffles, 1 burpee, then 3 squat jump holds, 2 squat shuttles, 1 burpee, etc……
Great job everyone! Remember bootcamp at 5:30 PM Monday and Wednesday!!!
Tyler and Loren amazing job on the event!!!!
It was a great day, everybody did fantastic – Connor great job on every event, had a blast!!
Tyler and Loren:
Great event, well thought out and planned. Thank you for all your efforts.
Shawn:
Awesome work partner and so much fun. Thank you. Great times!
All Competitors:
Great job and way to represent CFJ so well!
Baddest ass and most fun gym, hands down 🙂
Stone:
Great judge and motivator, much appreciated.