March 2016

March 11, 2016

18 Comments / Workout of the Day (WOD) / By

Friday 160311

Open WOD 16.3

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 75 lb.
Women use 55 lb.

Post rounds and reps to responses.

DSC_0104

Open WOD 16.3

We are excited to see all of you tonight at the CFJ Open Showdown before Spring Break festivities begin! As in the previous weeks, the event will be run in heats, from 4:30-6:30 and will foster a fun, encouraging and competitive atmosphere! Feel free to bring your friends and family to cheer on all our Athletes!

Saturday: 8am & 9am- Regular CFJ classes; 10am-12pm- Open WOD

Sunday: 11am-1pm- Open WOD

If you have any questions, please don’t hesitate to ask one of our coaches!

March 11, 2016 Read More »

March 10, 2016

22 Comments / Workout of the Day (WOD) / By

Thursday 160310

For Time:

Run 400m

8 Pull-Ups

16 KBS 55/35 or 70/55lbs

Run 600m

12 Pull-Ups

24 KBS 55/35 or 70/55lbs

Run 800m

16 Pull-Ups

32 KBS 55/35 or 70/55lbs

Run 600m

12 Pull-Ups

24 KBS 55/35 or 70/55lbs

Run 400m

8 Pull-Ups

16 KBS 55/35 or 70/55lbs

Rest 2min

“Finisher”

30 Burpees for time

Post time for WOD and “Finisher” to responses.

DSC_0114

Today is the last opportunity to PRE-ORDER your CFJ Open shirt or tank! 

*tanks may run a bit loose, if you prefer a more snug fit we recommend sizing down.

March 10, 2016 Read More »

March 9, 2014

34 Comments / Workout of the Day (WOD) / By

Wednesday 160309

16min AMRAP:

20cal Row

15 Dumbbell Thrusters 35/25lbs RX+ 45/30 55+ 25/15lbs or Barbell Thrusters 95/65 RX+ 115/80 55+ 75/55

10 Bar Dips RX+ Ring Dips 55+ Parallette Dips

5 HSPU RX+ Parallette HSPU (shoulder to Parallette) 55+ HSPU 4″ rise

Post rounds and reps to responses.

DSC_1342

Team CFJ 2016 Open shirts & tanks are ready to PRE-ORDER! Deadline to place your order is tomorrow.

*tanks may run a bit loose, if you prefer a more snug fit we recommend sizing down.

March 9, 2014 Read More »

March 7, 2016

30 Comments / Workout of the Day (WOD) / By

Sunday 160307

“BodyWeight Bonanza” by DB

3 Rounds for Reps of:

1min Bodyweight Deadlifts

1min HSPU

1min Knees to Elbows

1min Barbell Push-ups

1min Double-unders

1min Rest

*Same format/score as Fight Gone Bad

Post score to responses.

DSC_1322

Team CFJ 2016 Open shirts & tanks are ready to PRE-ORDER! Deadline to place your order will be Thursday, March 10.

*tanks may run a bit loose, if you prefer a more snug fit we recommend sizing down.

March 7, 2016 Read More »

Scroll to Top