August 2014

Thursday 140821

“Fran”

21-15 & 9 rep rounds of:
Thruster (Men 95 lbs, Women 65 lbs)
Pull-ups

Post time to responses.

Compare to March 26, 2014.

CFJ Ladies! Tonight we are hosting the monthly CrossFit Girl’s Night Out. The doors will open at 5:15, $5 entry fee and all proceeds will go to The Center for Individuals with Physical Challenges. Bring a friend and a yoga mat or beach towel. Can’t wait to see you all here!

**Tonight our 4:30pm, 5:30pm & 6:30pm CrossFit classes will be canceled. We WILL still be having the CrossFit Kids at 4:30.

Wednesday 140820

As many reps as possible in 3 minutes of:

400 Meter run

Max rep box jumps (24”, 20”)

3 Minute rest

As many reps as possible in 3 minutes of:

50 Kettlebell swings (55#, 35#)

Max rep pull-ups

3 Minute rest

As many reps as possible in 3 minutes of:

Row (Men 500 meters, Women 400 meters)

Max rep wall ball shots (20#, 14#)

Athletes choice of order.

Post total of max reps to responses.

Tuesday 140819

For total points:

5 Rounds of:

2 Minutes to complete:

250 Meter row for men and 200 Meter row for women

Max rep dumbbell thrusters with remaining time.

2 Minute rest

Men:                                                                              Women:

35 lb db’s=1 Point                                                       15 lb db’s=1 Point

40 lb db’s=2 Points                                                    20 lb db’s=2 Points

45 lb db’s=3 Points                                                    25 lb db’s=3 Points

50 lb db’s=4 Points                                                    30 lb db’s=4 Points

55 lb db’s=5 Points                                                    35 lb db’s=5 Points

60 lb db’s=6 Points                                                   40 lb db’s=6 Points

65 lb db’s=7 Points                                                    45 lb db’s=7 Points

70 lb db’s=8 Points                                                   50 lb db’s=8 Points

75 lb db’s=9 Points                                                    55 lb db’s=9 Points

80 lb db’s=10 Points                                                 60 lb db’s=10 Points

Post each round and total points to responses.

Compare to December 20, 2013.

CFJ Ladies! Don’t forget this Thursday we are hosting the monthly CrossFit Girl’s Night Out. The doors will open at 5:15, $5 entry fee and all proceeds will go to The Center for Individuals with Physical Challenges. Bring a friend and get ready for some fun!

**Thursday, August 21st our 4:30pm, 5:30pm & 6:30pm CrossFit classes will be canceled. We WILL still be having the CrossFit Kids at 4:30.

Monday 140818

For time:

10 Muscle ups

100 Double unders

8 Muscle ups

80 Double unders

6 Muscle ups

60 Double unders

4 Muscle ups

40 Double unders

2 Muscle ups

20 Double unders

Post time to responses.

Boot Camp is canceled tonight. We apologize for the inconvenience.

Sunday 140817

Rest day