May 2017

12min AMRAP:
-10 Burpee Over Box Jumps 24/20″ MRX 20/18″
-12 Wallballs 20/14lbs 10/9′ MRX 20/10 9′
-16/14cal Row or 14/12cal A Bike
Rest exactly 2min
“Finisher”
-2min Max Sit-Ups (athletes choice) GHD or Ab-mat Anchored Military

Post rounds, reps and “Finisher” to responses.

Tomorrow CFJ will be hosting the Murph Challenge on a modified morning schedule; we will have an 8am and a 10am class. We have canceled the 9am to allow plenty of time for this Hero WOD to be completed by all athletes. We look forward to seeing all of you here!

CF Jenks will be CLOSED on Monday May 29th Memorial Day.

Mainsite WOD April 11, 2017

5 RFT: 
– 4 Clean & Jerks 225/155 MRX 50-60 185/125 MRX 60+ 155/105
– 6 Bar Muscle-ups MRX 6 Burpee Pull-ups or 6 C2B & 6 Bar Dips
– 40-ft. Handstand Walk MRX 120′ Bear Crawl

Post time to responses.

This Saturday, CFJ will be hosting the Murph Challenge on a modified morning schedule; we will have an 8am and a 10am class. We have canceled the 9am to allow plenty of time for this Hero WOD to be completed by all athletes. We look forward to seeing all of you here!

2 RFT:
-20 Russian KBS 55/35# RX+ 70/55#
-200m Run or Row or 0.5km A Bike
-20 Pistols (alt legs) MRX 10 Goblet Squats
-200m Row or Run or 0.5km A Bike (opposite of last)
-20 Anchored Sit-ups RX+ 20 GHD Sit-Ups
-200m Run or Row or 0.5km A Bike (opposite of last)
-20 KB Goblet Lunges (alt, stationary)
-200m Row or Run or 0.5km A Bike (opposite of last)

Post time to responses.

This Saturday, CFJ will be hosting the Murph Challenge on a modified morning schedule; we will have an 8am and a 10am class. We have canceled the 9am to allow plenty of time for this Hero WOD to be completed by all athletes. We look forward to seeing all of you here!

5 RFT:
-12 KBS 55/35 RX+70/55 MRX 45/25
-10 T2B RX+ Strict T2B
-8 HSPU RX+ 8 Parallette HSPU MRX 2/4″ rise
-6 Over Bar Burpees
-4 Deadlifts 315/215 RX+ 365/240 MRX 255/165

Post time to responses.

The 6:30pm class will be cancelled this Tuesday, May 23rd.  We apologize for any inconvenience.