May 2018

Monday 180521

8min Ascending AMRAP:
-2 KBS 55/35# RX+ 70/55# MRX 45/25#
-2 KB Goblet Squats
-2 Ab-Mat Sit-Ups (unanchored) RX+ Military unanchored
-4 KBS
-4 KB Goblet Squats
-4 Ab-Mat Sit-Ups (unanchored) RX+ Military
-6,6,6 – 8,8,8 – 10,10,10…etc

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!

Sunday 180520

Rest day

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!

Saturday 180519

“Murph’s Madness” by DB
For Time:
-Run 800m
-2 Rounds of
-10 Pull-ups – 15 Push-ups – 20 Air Squats
-Run 400m
-3 Rounds of
-5 Pull-ups – 10 Push-ups – 15 Air Squats
-Run 200m
-1 Round of
-10 Pull-ups – 15 Push-ups – 20 Air Squats
-Run 400m
-2 Rounds of
-5 Pull-ups – 10 Push-ups – 15 Air Squats
-Run 800m
-3 Rounds of
5 Pull-ups – 10 Push-ups – 15 Air Squats
-Run 200m

Post time to comments.

A new Saturday schedule will be offered as follows:

8:00am-CrossFit class

9:00am-Crossfit class

10:00am to 12:00pm-Open Gym 

Friday 180518

Thursday 180517

10min AMRAP:
-6 Power Snatch 95/65 RX+ 115/75 MRX 75/55
-5 Hang Squat Snatch
-6 Bar Facing Burpees
OR
10min AMRAP:
-16 Dumbbell Power Snatch (alt arms) 50/35 RX+ 60/45 MRX 40/25
-6 DB Facing Burpees

Post WOD and results to comments.

Starting this Saturday, May 19th a new Saturday schedule will be offered as follows:

8:00am-CrossFit class

9:00am-Crossfit class

10:00am to 12:00pm-Open Gym