March 2016

March 5, 2016

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

Saturday 160305

4min AMRAP:

Run 400m

10 Pull-Ups RX+ 10 C2B

Max Thrusters 95/65 RX+ 115/80 55+ 75/55

Rest 3 min

4min AMRAP:

Run 400m

10 T2B

Max Reps Hang Power Snatch

Rest 3 min

4min AMRAP

Run 400m

10 Pull-Ups RX+ 10 C2B

Max Reps Hang Squat Cleans

Rest 3 min

4min AMRAP:

Run 400m

10 T2B

Max Reps S2O

*Score is total reps from all barbell movements.

Post score to responses.

Jeremy (Bar facing burpee)

March 5, 2016 Read More »

March 4, 2016

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

Friday 160304

Open WOD 16.2

Complete as many rounds and reps as possible in 4, 8, 12, 16 or 20 minutes of:
25 toes-to-bars
50 double-unders
15 squat cleans*

Begin with a 4 minute time cap. If 1 round is completed in under 4 minutes extend time to 8 minutes. If 2 rounds are completed in under 8 minutes extend time to 12 minutes. Etc., adding 4 minutes per round completed for up to 20 minutes.

*1st round, 15 reps at 135 / 85 lb.
2nd round, 13 reps, 185 / 115 lb.
3rd round, 11 reps, 225 / 145 lb.
4th round, 9 reps, 275 / 175 lb.
5th round, 7 reps, 315 / 205 lb.

Post rounds and reps to responses.

Becky (Wall Ball Shot)

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.

 

Open WOD 16.2

Friday: 16.2 will be the daily WOD thru noon. This evening, we will host the CFJ Open Showdown from 4:30-6:30. This event will be run in heats 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 4, 2016 Read More »

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