July 2016

For time:

 30 Deadlifts BW/75% BW
Run 800 meters
30 KBS 53/35 RX+ 70/53 MRX 45/25lbs
30 Hip Extensions

Rest 2min

15 Deadlifts BW/75% BW
Run 400 meters
15 KBS 53/35 RX+ 70/53 MRX 45/25lbs
15 Hip Extensions

Rest 1min

10 Deadlifts BW/75% BW
Run 200 meters
10 KBS 53/35 RX+ 70/53 MRX 45/25lbs
10 Hip Extensions

Post time to responses.

Happy Birthday, Brecker B! 40 sure does look good on you!

Mark your calendars for this Saturday, July 9th (post-WOD)! Angie and Allan Large have kindly opened their home & pool to us for our annual CFJ community pool party! This is a family-friendly event so please feel free to bring the kiddos. This year, the Large’s will be hooking up some smoked chicken and brisket so all you’ll need to bring is a side and beverage of your choice. We look forward to seeing all of you there!

“The FireCracker 400“ by DB

1 Sprint RFT:

10 Power Cleans 95/65 RX+ 115/80 MRX 75/55
10 Pull-Ups RX+ 10 C2B
10 HSPU MRX 4″ Rise
10 Thrusters 95/65 RX+ 115/80 MRX 75/55
40 Double-unders

Rest 3min

4 RFT:

10 Power Cleans 95/65 RX+ 115/80 MRX 75/55
10 Pull-Ups RX+ 10 C2B
10 HSPU MRX 4″ Rise
10 Thrusters 95/65 RX+ 115/80 MRX 75/55
40 Double-unders

**Two Scores = Sprint score and 4rd score**

Post scores to responses.

Mark your calendars for this Saturday, July 9th (post-WOD)! Angie and Allan Large have kindly opened their home & pool to us for our annual CFJ community pool party! This is a family-friendly event so please feel free to bring the kiddos. This year, the Large’s will be hooking up some smoked chicken and brisket so all you’ll need to bring is a side and beverage of your choice. We look forward to seeing all of you there!

Happy Independence Day Athletes Choice

“BARRAZA” HERO WOD

18min AMRAP

200m Run
9 Deadlifts 275/185lbs
6 Burpee bar Muscle-Ups

OR

“PK” HERO WOD

5 RFT:

10 Back Squats 225/155
10 Deadlifts 275/185
400m Sprint

Rest 2min after each round

OR

“HALL” HERO WOD

5 RFT:

3 Cleans 225/155
200m Sprint
20 KettleBell Snatches (10ea arm) 53/35lbs

Rest 2min after each round

Post WOD of choice and results to responses.

Happy Independence Day, CFJ! We will be offering an 8am and 10am class this morning- all other classes are canceled.

Mark your calendars for this Saturday, July 9th (post-WOD)! Angie and Allan Large have kindly opened their home & pool to us for our annual CFJ community pool party! This is a family-friendly event so please feel free to bring the kiddos. This year, the Large’s will be hooking up some smoked chicken and brisket so all you’ll need to bring is a side and beverage of your choice. We look forward to seeing all of you there!

For Time:
125m Row or 100m Run
10 Burpee Pull-ups or 5 Burpee Muscle-ups
20 Military Ab-mat Sit-ups anchored or 20 GHD Sit-ups
400m Run or 500m Row (ooposite of last)
20 Mil Sit-ups anchored or 20 GHD Sit-ups
10 Burpee Pull-ups or 5 Burpee Muscle-ups
250m Row or 200m Run (opposite of last)
10 Burpee Pull-ups or 5 Burpee Muscle-ups
20 Mil Sit-ups anchored or 20 GHD Sit-ups
100m Run or 125m Row (ooposite of last)
20 Mil Sit-ups anchored or 20 GHD Sit-ups
10 Burpee Pull-ups or 5 Burpee Muscle-ups
500m Row or 400m Run (opposite of last)
10 Burpee Pull-ups or 5 Burpee Muscle-ups
20 Mil Sit-ups anchored or 20 GHD Sit-ups
200m Run or 250m Row (ooposite of last)
20 Mil Sit-ups anchored or 20 GHD Sit-ups
10 Burpee Pull-ups or 5 Burpee Muscle-ups
**observe the burpee PU/MU& Sit-up order

Post time to responses.

In observation of Independence Day this Monday July 4th, we will have a limited class schedule: 8am and 10am. All other classes will be canceled. Have a safe and happy weekend, CFJ!