May 2018

May 26, 2018

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

Saturday 180526

There will only be an 8am and 10am class today.

“Murph” Challenge

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Compare to May 27, 2017.

Welcome to The Murph Challenge! Forged® is proud to introduce its annual fundraiser, benefiting the LT Murphy Memorial Scholarship Foundation. Beginning on Memorial Day submit your ‘MURPH’ time for a chance to compete in The Murph Challenge Invitational.

For info click on The Murph Challenge!

Post time to comments.

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

May 26, 2018 Read More »

May 25, 2018

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

Friday 180525

For Time: 
3rds
-33 Doubles
-11 Power Snatch 95/65 RX+ 115/75 MRX 75/55
REST 3min Add/wt
3rds
-15/13cal Row or A Bike
-9 Hang Power Snatch 115/75 RX+ 135/95 MRX 95/65
REST 1min
-33reps of GHD Sit-Ups or Weighted 15/10lbs Sit-ups (anchored) or T2B (athletes choice)

Post total time minus 4 minutes of rest to comments.

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 and open gym 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.

May 25, 2018 Read More »

May 24, 2018

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

Thursday 180524

18min AMRAP:
– 9 Wallballs 20/14 10/9′ MRX 20/10 9′
– 6 HSPU or 6 S2O (can mix up in rounds)
– 3 Squat Cleans 155/105 RX+ 185/125 MRX 125/80
– 6 Bar Dips RX+ Strict Ring Dips (muscle-up into rings) MRX Parallette Dip Push-ups

Post rounds and reps to comments.

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 and open gym to allow plenty of time for this Hero WOD to be completed by all athletes. We look forward to seeing all of you here!

May 24, 2018 Read More »

May 23, 2018

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

Wednesday 180523

21-15-9 Reps For Time: 
-Deads BodyWeight / 75% RX+ 125% /100%
-Burpee Box Jumps 24/20″ RX+ 30/24 MRX 20/18″
-Pull-Ups RX+ C2B

Post time to comments.

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 and open gym to allow plenty of time for this Hero WOD to be completed by all athletes. We look forward to seeing all of you here!

May 23, 2018 Read More »

May 22, 2018

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

Tuesday 180522

For Time: 
-Buy-in 400m Run or Row or 1Km A-Bike
then
-100 Hang Clean & S2O 115/75 RX+ 135/95 MRX 95/65
**CATCH = Run or Row 200m or 0.5k A- Bike every time you drop barbell**
**Can only rest bar overhead, in front rack or hang.

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 and open gym to allow plenty of time for this Hero WOD to be completed by all athletes. We look forward to seeing all of you here!

May 22, 2018 Read More »

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